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Hill sprints

Gavagai
over 1 year ago

Hi! Today, I did hill sprints while wearing a HR chest strap. I completed 12 repetitions with a 10-second sprint at max effort followed by 2 minutes of rest. By the end, I felt really exhausted, so cooling down was a challenge :)Surprisingly, my 965 didn't recognize this workout as a sprint but classified it as a Base workout, with a training effect of 2.5 aerobic and 0.1 anaerobic. Normally, my old 945 did better in recognizing this specific workout. I suppose algorithms might struggle with identifying such short sprints accurately. So, I think it would be helpful if in the Running or Trail running activity settings, one could preset that the upcoming session will involve sprints or uphill sprints.

  • 0 over 1 year ago

    There is Run/Trail Run (long press 'Up' button) -> Training -> Intervals -> Open Repeats (where we press 'Lap' button at start and end of run portions) / Structured Repeats ( where we follow a simple programmed session).

    In recent firmwares Garmin has enhanced detection of run, walk and rest portions even in ordinary unstructured activities - and will mark these transitions automatically - but it is a bit hit and miss as to correctness.

    I normally just use Run and press Lap button at Hill Sprints. In fact, I did something similar to your activity yesterday. Wearing a Polar H10 chest strap I first ran 10 km at an Easy pace, where the last 500 metres was at a grade of ca 6 to 8 degrees. Immediately after the watch 1-km "Auto Lap" buzzed, I pressed Lap and began walking down to a designated point (aboutish), placed my hat on the ground and did 25 doublesteps uphill (ca 40 metres), placed my gloves on the ground and walked back to the hat. This distance, at that grade, gives my muscles ca 2 seconds to accelerate and then 10 seconds for full speed.

    Yesterday I did 10 of the sprints, pressing Lap at start and stop of running, walked down, waited until (instant) Pace was at 0:00 (for GPS stabilizing) and Heart Rate had dropped to about 67% of max HR - 125 of 186. Next I ran Easy pace ca 2 km home.

    The whole workout amounted to 120 Exercise Load, Primary Benefit: Base (3.2 Impacting Aerobic Base and 1.1 Some Anaerobic Benefit). I consider those numbers to quite accurately reflect my Rated Perceived Exertion (RPE), on a scale from 1-10 a 3 when both muscle and total body fatigue are factored in.

    I use a FR955, not the 965, with Firmware 17.26