Forerunner 255 training suggestions for no runner

From the experience of other users on this forum, you have to run or bike the suggested workouts for them to "move forward".

7470998 said:

my forerunner only gives me recommendations for base training (poor performance)

It has nothing to do with "performance". The watch uses your metrics and training history to suggest a workout that best fit the need of a balanced training focus, within some overall periodization optimization (in particular when you put a race event in your calendar).

Of course, if your metrics are off then it doesn't work well.

The best recommendation is to make sure your HR Max is correct (turn off auto-detection), use a chest-strap HR monitor, run on flatish grounds and respect the suggested targets even if they seem too easy at first.

If you are not a runner, the suggested workouts will not get optimized.

So should I follow daily suggestions (try to keep similar zones during cardio) or ignore them and try to fit into long term loads?

If you want the daily suggestions to adapt to your training load, performance, goals, execution selection,etc. you have to run the running suggestions and/or bike the biking suggestions.

I am understanding that you are not a runner and you use the suggestions for some other activity. If you do this, the daily suggestions will not work properly.

You are better off ignoring the suggestions and follow a training program/pattern adapted to your preferred activity.

You can still seek a balanced training focus, exercise along a range of efforts. Remember to use a chest strap for accurate HR data.

Be aware that it is harder for the watch to detect anaerobic efforts outside of running with GPS/pace and biking with a power meter. In general, the watch will understimate the anaerobic effort.

chris_in_cal said:

Then what?

Everytime you start a run or a bike activity you will have a workout suggestion. Without a race event, the general approach is:

- 80/20 type of approach: balanced training focus over time

- workouts are pretty standard, with a few variation for recovery, base, tempo, threshold, anaerobic, sprints

- selection of workout depends on your recent training history (unlike the Garmin Coach that always start anew), your training status, etc.

- for a 5k or 10k you will miss the typicall speed repeats (although there are lighter sprints workout), hill repeats (the watch doesn't measure training effect very well on hills), fartleks (although you might consider the sprints workout look like fartleks)

- overall the training program works well. They are expecting a workout every day almost. If you are above 40, I recommend you don't hesitate to skip a workout.

- since it adapts to your training load, other activities will influence the proposed workouts. 

- if you have a race, the program follows an overall periodization (base, build, peak, taper). If your race is in 20wks you have plenty of time.

- The suggested targets are calculated based on your metrics as measured by the watch. If you find the sprints way too hard or too easy, it is a good sign some metric is off.

- unlike Garmin Coach, there are no upper limit in terms of goals. You can aim for a sub-20mn 5k if you want/can :-)

- as I said above, the main issue with Garmin Coach is that you start a new program from the beginning every single time. So if you train for a 10k after a 5k plan, or just for a 10k for the first time, there is no difference for Garmin Coach (although these programs are a bit customzied based on your weekly mileage).

Just try it!

NOTE: Non-running/cycling activities that are performed on your Garmin watch do not directly affect the Daily Suggested Workouts. However, these non-running/cycling activities will affect your stress and therefore your recovery time, which does have a direct impact on your Daily Suggested Workouts.

I found that kind of note. So is it possible that for no runner I will get tempo or threshold recommendation if I will be replacing runs with cardio in home using equipment?

My 745 doesn't have this, I am considering buying a new Garmin just for these features.  I'm really trying to understand if it will be worth it for me.

I run, and I do like signing up for races and going through a training plan.

Garmin Coach is good, but it is also clearly very generic.  Garmin Coach training plans ability to "Adapt" is rudimentary.

Thank you for adding your knowledge

I upgraded myself to the Epix Gen 2 mostly because of the screen and the suggested workouts. I thought I could cancel my premium subscription on that training platform, and wouldn't have to buy training plans there.

It did pan out very well, actually. I was slightly disappointed by the lack of progress in the built in HR sensor and the sleep metrics in general, but the main expectations were fulfilled.

Having running and biking suggestions is great. At a minim, it tells you how hard the workout should /could be. You can always do your own workouts instead. For example, the "sprint" workout might suggest 15s sprints. I find that a bit short, so I do my own 100m sprints on a track from time to time. The anaerobic workout might suggest 1:30s at elevated pace, I might replace it sometimes with 400m or 800m speed repeats. I have never complained about the design of a workout being sub-optimal.

I am hoping that Garmin will eventually use running power as an option for the suggestions, but if you run on flatter grouds, no issue.

Thank you again....now I have to save up the money....I'm looking at you black Friday!