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

Optimal training load range

Former Member
Former Member
From what I understand, the optimal training load zone range will adjust over time, but does anyone have any experience of this? Reason I ask is that for the first time I've got an over-reaching status, but my training load has been frequently into the high zone (over about 1000?) for maybe a month. Would the range only shift if my fitness was improving that while time?

I did a 1hr45min turbo ride at around 90% FTP and my vo2max went from 61 to 59, so I get why it says my fitness is going down. Vo2 max for me seems to go up after HIIT training but usually drop after long steady rides, which I guess makes sense?

I'd love to be able to take a leap of faith with these training load statuses, but for now they just seem like guidelines.

On a separate note, why does the watch have a lactate threshold reading for cycling and swimming when the watch doesn't seem to even measure that? I had to Google and make a guess on those figures, but could that be throwing off my TE scores?!
  • Former Member
    0 Former Member over 7 years ago
    I have the same observation (and question). After the initial phase (a year ago) my training load zone has stayed stable at ca 510-1090. On multiple occasions I have had loads above 1090 for more than a week (like now), and my status is productive. Still the zone stays stable.

    On the separate note on threshold values: I have tested my running thresholds in a lab, so I use them. For cycling I am using a lower max heart rate, and a lower threshold setting (without having tested it), based on perceived effort, and research about sport specific heart rate. For bike HR zones I have a max HR being 9 beats lower than my running max, and threshold HR is also 9 beats lower. I have only tried this out, so there is no science behind it in my specific case, but training effect and perceived effort is comparable between running and biking.
  • Hey guys,

    I'll try to help if I can, but I'm not quite sure what exactly you're asking/describing.

    The "Over-reaching" Training Status feedback simply means that your Training Load is quite high and your fitness level (VO2max) is currently taking a dive.

    I wouldn't expect that to happen instantly, as in the same week, but expose yourself to high Training Loads over a long enough time, then eventually you'll reach a point where you body can't bounce back. It's worth remembering that training efforts require recovery and stimulate adaptation that better prepare your body for the next challenge. Recovery and adaptation don't occur during your efforts, but rather between them. If you don't give your body a chance to recover - then, eventually, it will start breaking down.

    Perhaps not immediately (particularly if you're young and in great shape), but eventually it'll happen. And you'll see it in your data when it does.




  • HermanB I think the question is under what circumstances does the optimal training load zone change (the light green background on the training status graph). Based on my own observations, I'd guess that it lags slightly behind changes in your training load, but I'm not sure.

    This is what mine looks like over the past year:

    My interpretation is that when increased my training load, I got fitter and I was able to handle even greater training loads. But when I detrained, my optimal zone went down dramatically, meaning that I would have to ramp up my training intensity a bit more slowly before returning to my "normal" load. Is that about right?
  • Former Member
    0 Former Member over 7 years ago
    My training zone haven't changed at all during 12 months, after the initial phase (increasing from lower values and narrower band to the current 510 to 1090. On the other hand my training have been very regular for several years, so it may be reasonable to see the zone stay the same. I have only been below 510 for a couple of days, but have been above (planned) my zone for up to two weeks at a time during intense phases. I am currently on day 13 in such a phase with a load above my zone, with training status being reported as productive, with training being stable (arrow right) and load being stable (arrow right). After tomorrow (day 14) I look forward to a period of recovery, expecting a reduction in training load. (Recovery and adaptation).

    I am curious on the algorithm, that gives the upper and lower values of the recommended load.
  • Former Member
    0 Former Member over 7 years ago
    HermanB I think the question is under what circumstances does the optimal training load zone change (the light green background on the training status graph). Based on my own observations, I'd guess that it lags slightly behind changes in your training load, but I'm not sure.


    Yeah, that's kinda what I was getting at. For example, when a pro triathlete starts using the watch, I assume they'll also start off with an optimal load range of say 500 to 1000 like most of us (or whatever it is). But for them that's gonna be way low compared to a regular age group triathlete. So when would their range shift up? It feels like chicken and egg: to move up to a higher training load, surely I need to be increasing my training load, but if I do that too much the watch says I'm overdoing it. So I'm kinda 'trapped' in my current load range?

    Say I was ''productive' for a month and all the while I'm above my optimal range, would the lower/upper ranges then shift?!
  • I don’t follow my watch. I follow my training program.
  • Former Member
    0 Former Member over 7 years ago
    I don’t follow my watch. I follow my training program.


    Yeah, I get that, but then what's the point of having the feature on the watch? For a self coached athlete it would be great to rely on training status, but it's just having the confidence in it.

    Blindly following a training plan is probably what got me to 'over-reaching' in the first place...
  • Former Member
    0 Former Member over 7 years ago
    For those that don't have a coach, never had a coach, or just aren't sure if they are training optimally, it's a nice feature to have and understand how it works. I ran for 20 years in the US Army and thought I had a great training plan when I started running again. I was wrong and wasn't seeing any gains, so I tried TrainAsONE and it's made a huge difference. My point is that some may not follow their watch, but the training load feature may be a useful tool for others as is the AI coaching plan I'm using with TrainAsONE.
  • For a self coached athlete it would be great to rely on training status

    I don't rely on it because it's not providing the complete picture, even more so if you choose to use trail runs when you run off road (I don't I use 'run' all the time despite running off road 60-70% of the time), swim, or cycle without a power meter. Additionally, it does not give any indication on physical parameters, only physiological.

    Most self-coached athletes I know use freely available training programs from the internet. These are not individualised and hence carry the greater risk of over-reaching when blindly followed.

    The information provided from these devices is a guide only, not a prescription. Sure, the numbers you see are based on you as an individual, but those numbers are spat out of an algorithm based on research involving thousands of data points. In other words, an aggregation of results that might or might not be an accurate representation of your current physiological status.

    Use it as a guide, but listen to your body.
  • Ah, ok. I think I see what you're asking. Sorry, I confused myself...

    The optimal training load band is showing you the level of activity (degree of activity induced homeostasis disturbance) needed to support and stimulate further development of your aerobic performance capacity / cardiorespiratory fitness, which is - of course - measured in terms of VO2max. What makes it go up and down? Changes in your fitness level (VO2max) and your activity history over the past few weeks. And because it's based on changes in those, it will lag behind them.

    If you are training regularly at about the same level, and your VO2max is stable - then, I would expect your 'optimal zone' for Training Load to be the same, also.

    Because of how the two metrics are related, you can probably reverse engineer the sweet spot in the middle of your Optimal Training Load band to be roughly equivalent to 3 activities that produce a Aerobic Training Effect of 3.0 - 3.5ish.

    If that's not what you were after, let me know... and I'll see what we can figure out.

    I just had a read through the feature description for Training Load on our website, and it doesn't say anything about what guides the optimal zone. I'll see what we can do there, because it does seem strange that it isn't mentioned.
    https://www.firstbeat.com/en/consumer-feature/training-load/

    The Garmin Running Science page does get into a bit...
    https://www.garmin.com/en-US/runningscience/#training-load