This discussion has been locked.
You can no longer post new replies to this discussion. If you have a question you can start a new discussion

Only getting max 0.9 Anaerobic Effect?

I have been trying to add some higher intensity workouts into my runs but the most Anaerobic Effect I get is 0.9.  Today, I sprinted 3 different hilly sections for at least 2 mins each with my heart rate reaching and staying above my lactate threshold of 170 to 175.  However, the Anaerobic Effect for my 7 mile run was 0.0.  This may not be the most intense workout but I would expect to see some sort of Anaerobic Effect.  Any insight would be greatly appreciated. 

  • Former Member
    0 Former Member over 5 years ago

    I was trying to figure out the same question and the answer is sort of given in the replies, but to be very clear what you need to do is:

    1. Do a lactate threshold test (in the training menu) with your watch and use the result to automatically change your HR zones (watch will ask you if you want to do this - say yes).

    2. On another day - when you are rested, do a 5-10 min warm-up; and do 40-60 sec sprints ideally going all the way up to Max HR zone (Garmin calls this zone 5, should be beyond lactate threshold, i.e. 90-100% of max HR), and then rest (walk/slow run) to bring back your HR to zone 1 (and do rest sufficiently 2-3x sprint time as this will help improving your running economy as you will be attaining higher speeds during the sprints). do this 6-10 times based on your fitness level. By doing these defined high intensity intervals your anaerobic effect should be well over 2.0 - if you really  go in to Max HR Zone, it should go beyond 3.0.

    You can add this (training effect) as a data screen to monitor during your run and decide how many intervals you want to do..

    At least this worked for me...

    I can share a session as an example.

    Good luck 

  • I run in 0.9 heart rate zone but unsure if this is good. I'm not out of breath at all. Is this a good zone to run in? I understand zones 12345 but not 0.9? 

  • .9 would be below your zone 1 range so if your zone1 range is 80-105bpm for example... you were mostly at ~70-75bpm.  Good low active recovery rest day activity (walking/hiking/easybike).   Even so probably better even on active recovery to be closer to and into zone 1.   Assuming your zones are set pretty standard and your maximum HR is set to your correct value.  For a normal activity on a non-rest day, would want to be more in upper zone 1 or zone 2, even very low zone 3.  Workout days (hard days 1-3 times a week) would want upper zone 3 to zone 5.