Garmin EDGE 830 Owner's Manual

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fitness level. The optimal range is determined based on yourindividual fitness level and training history. The range adjusts asyour training time and intensity increase or decrease.Getting Your Training Load EstimateBefore you can view your training load estimate, you must puton the heart rate monitor, install the power meter, and pair themwith your device (Pairing Your Wireless Sensors, page 16). Ifyour device was packaged with a heart rate monitor, the deviceand sensor are already paired. For the most accurate estimate,complete the user profile setup (Setting Up Your User Profile,page 19), and set your maximum heart rate (Setting Your HeartRate Zones, page 15).NOTE: The estimate may seem inaccurate at first. The devicerequires a few rides to learn about your cycling performance.1 Ride at least once during a seven day period.2 Select > My Stats > Training Status > Load.Your training load estimate appears as a number andposition on the color gauge.Orange HighGreen OptimalBlue LowTraining Load FocusIn order to maximize performance and fitness gains, trainingshould be distributed across three categories: low aerobic, highaerobic, and anaerobic. Training load focus shows you howmuch of your training is currently in each category and providestraining targets. Training load focus requires at least 7 days oftraining to determine if your training load is low, optimal, or high.After 4 weeks of training history, your training load estimate willhave more detailed target information to help you balance yourtraining activities.Below targets: Your training load is lower than optimal in allintensity categories. Try increasing the duration or frequencyof your workouts.Low aerobic shortage: Try adding more low aerobic activitiesto provide recovery and balance for your higher intensityactivities.High aerobic shortage: Try adding more high aerobic activitiesto help improve your lactate threshold and VO2 max. overtime.Anaerobic shortage: Try adding a few more intense, anaerobicactivities to improve your speed and anaerobic capacity overtime.Balanced: Your training load is balanced and provides all-around fitness benefits as you continue training.Low aerobic focus: Your training load is mostly low aerobicactivity. This provides a solid foundation and prepares you foradding more intense workouts.High aerobic focus: Your training load is mostly high aerobicactivity. These activities help to improve lactate threshold,VO2 max., and endurance.Anaerobic focus: Your training load is mostly intense activity.This leads to rapid fitness gains, but should be balanced withlow aerobic activities.Above targets: Your training load is higher than optimal, andyou should consider scaling back the duration and frequencyof your workouts.About Training EffectTraining Effect measures the impact of an activity on youraerobic and anaerobic fitness. Training Effect accumulatesduring the activity. As the activity progresses, the Training Effectvalue increases. Training Effect is determined by your userprofile information and training history, and heart rate, duration,and intensity of your activity. There are seven different TrainingEffect labels to describe the primary benefit of your activity.Each label is color coded and corresponds to your training loadfocus (Training Load Focus, page 8). Each feedback phrase, forexample, "Highly Impacting VO2 Max." has a correspondingdescription in your Garmin Connect activity details.Aerobic Training Effect uses your heart rate to measure how theaccumulated intensity of an exercise affects your aerobic fitnessand indicates if the workout had a maintaining or improvingeffect on your fitness level. Your excess post-exercise oxygenconsumption (EPOC) accumulated during exercise is mapped toa range of values that account for your fitness level and traininghabits. Steady workouts at moderate effort or workouts involvinglonger intervals (>180 sec) have a positive impact on youraerobic metabolism and result in an improved aerobic TrainingEffect.Anaerobic Training Effect uses heart rate and speed (or power)to determine how a workout affects your ability to perform atvery high intensity. You receive a value based on the anaerobiccontribution to EPOC and the type of activity. Repeated high-intensity intervals of 10 to 120 seconds have a highly beneficialimpact on your anaerobic capability and result in an improvedanaerobic Training Effect.You can add Aerobic Training Effect and Anaerobic TrainingEffect as data fields to one of your training screens to monitoryour numbers throughout the activity.Training Effect Aerobic Benefit Anaerobic BenefitFrom 0.0 to 0.9 No benefit. No benefit.From 1.0 to 1.9 Minor benefit. Minor benefit.From 2.0 to 2.9 Maintains your aerobicfitness.Maintains your anaerobicfitness.From 3.0 to 3.9 Impacts your aerobicfitness.Impacts your anaerobicfitness.From 4.0 to 4.9 Highly impacts youraerobic fitness.Highly impacts youranaerobic fitness.5.0 Overreaching andpotentially harmful withoutenough recovery time.Overreaching andpotentially harmful withoutenough recovery time.Training Effect technology is provided and supported byFirstbeat Technologies Ltd. For more information, go towww.firstbeat.com.Recovery TimeYou can use your Garmin device with wrist-based heart rate or acompatible chest heart rate monitor to display how much timeremains before you are fully recovered and ready for the nexthard workout.NOTE: The recovery time recommendation uses your VO2 max.estimate and may seem inaccurate at first. The device requiresyou to complete a few activities to learn about yourperformance.The recovery time appears immediately following an activity.The time counts down until it is optimal for you to attemptanother hard workout.Viewing Your Recovery TimeBefore you can use the recovery time feature, you must put onthe heart rate monitor, and pair it with your device (Pairing YourWireless Sensors, page 16). If your device was packaged witha heart rate monitor, the device and sensor are already paired.For the most accurate estimate, complete the user profile setup(Setting Up Your User Profile, page 19), and set yourmaximum heart rate (Setting Your Heart Rate Zones, page 15).8 My Stats