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Training Focus Load doubts

matosimone
over 4 years ago

Hi guys,

I've recently got a new 945 (coming from a 735XT which suffered from water getting into the unit) and I have to say I am pleasently surprised with all the extra features and data available, but have a few doubts regarding the Training Focus Load:

1- How does Garmin classifies a traning session into Anaerobic, High Aerobic and Low Aerobic? Is this a function of your Averahe HR for the session? If so, what are this values?

2- In order to suggest optimal loads for Anaerobic, High Aerobic and Low Aerobic, Garmin should set you in some sort of training plan. For example, im going now for a polarized 80/20 plan, and would like for the Focus objetives to reflect this insetead of the "by default" targets for each zone, is this possible to configure?

I think I had one more question but cant remember it right now!

Thanks in advance!

Mato

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  • +1 over 4 years ago

    1. Take a look at https://www.firstbeatanalytics.com/en/features/workout-labels/ and how typical workouts might be classified.

    The major driver of the algorithm is their estimate of Excess Post-exercise Oxygen Consumption (EPOC). Unfortunately Firstbeat are not transparent about their use of EPOC, but they are looking at intensity and duration of each interval rather than average HR. A steady state run of 60 minutes will be classified very differently than a workout of 8 min threshold intervals mixed with easy recovery intervals, even if they have the same average HR.

    When it comes to Anaerobic workouts, they are looking primarily at the Rate of Increase in HR, rather than how long or how high your HR is.

    2. Different training phases and target distances will put the emphasis on different systems at different times. The base phase of a marathon training plan will include virtually no anaerobic work, while the final few weeks of a 5K plan will. Live with it.

  • 0 over 4 years ago in reply to mcalista
    mcalista said:
    When it comes to Anaerobic workouts, they are looking primarily at the Rate of Increase in HR, rather than how long or how high your HR is.

    I think they also look at the recovery time between the intervals, or so, but i am not sure

    in any case, the new suggested workouts are good to learn more about this metrics when you follow them

  • 0 over 4 years ago in reply to f|33tStA
    f|33tStA said:
    I think they also look at the recovery time between the intervals, or so, but i am not sure

    I am not certain if the algorithm explicitly looks at recovery, but certainly, if your HR is still high because you have not fully recovered during the rest interval, then it will be harder to show a fast rise in the next effort interval. Either way, recovering well between effort intervals matters. 

  • 0 over 4 years ago in reply to mcalista

    sure, strange thing on the Garmin Sprint Trainings (Garmin Suggestion), they gave you 3 minutes recovery time between each interval, but as i understand, not walking, you really have to wait 3 minutes before you do the next intervall, so the HR comes back to 100bpm

  • 0 over 4 years ago in reply to f|33tStA

    They say Rest, but I was running slow that i feel good. But so I did not come as low as 100bpm. Do they really suggest to not run/walk but stand still? 

  • 0 over 4 years ago in reply to Ralf_23

    That's a great question.  I run very slowly during those rest phases.  But you're right; perhaps I'm just supposed to stand there looking like an idiot while my heart rate dropped.

  • 0 over 4 years ago in reply to Ralf_23
    Ralf_23 said:
    Do they really suggest to not run/walk but stand still? 

    Not really. Just move as slow as necessary to get the heart rate down. One of the key points about interval running is getting that heart rate down between work intervals so the gap is as big as possible. As the intervals progress it will take longer for the heart rate to decrease to a desired level or decrease less if the rest period is time based.

  • 0 over 4 years ago

    Thanks for the great answers guys!

    Its interesting to understand a little bit more about these Firstbeat algorithms. It would be great to be able to change the objetives for the Low Aero, High Aero and Anaerobic accoring everyones specific needs, but it doesnt seem to be an option.

    I wasnt aware of the need of getting the HR as low as possible between intervals, is that so?? I used to think that the objective of the recovery period was to give you some time to rest in order to be able to complete the next interval, but I wasnt checking if I was going back to a low HR (around 100bpm).

    If I am able to complete all intervals ar the required pace (say 10x400 at 4:30min/km with 1 min recoveries), is it still better to give myself more recovery time for making sure my HR goes down?

    Thanks!

  • +1 over 4 years ago in reply to matosimone
    matosimone said:
    If I am able to complete all intervals ar the required pace (say 10x400 at 4:30min/km with 1 min recoveries), is it still better to give myself more recovery time for making sure my HR goes down?

    only if you want to make the Firstbeat algorithm happy (and it sounds like you do).  The earlier comment about getting HR "down" between intervals was using kind of a broad brush as there are lots of different types of interval training, some of which where that doesn't apply.  But for the purpose of how Firstbeat measures anaerobic stuff it seems to derive alot from wide variations in HR.

  • 0 over 4 years ago in reply to badbri

    Great!

    Im sort of a data-driven guy so I would like to "make the algorithm happy" up to some extent, but not to the extent of giving the session an extra 20 minutes in recovery haha... will see, but thanks!