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About Training Effect
Training Effect measures the impact of an activity on your aerobic and anaerobic fitness. Training Effect
accumulates during the activity. As the activity progresses, the Training Effect value increases, telling you how
the activity has improved your fitness. Training Effect is determined by your user profile information, heart rate,
duration, and intensity of your activity.
Aerobic Training Effect uses your heart rate to measure how the accumulated intensity of an exercise affects
your aerobic fitness and indicates if the workout had a maintaining or improving effect on your fitness level.
Your EPOC accumulated during exercise is mapped to a range of values that account for your fitness level and
training habits. Steady workouts at moderate effort or workouts involving longer intervals (>180 sec) have a
positive impact on your aerobic metabolism and result in an improved aerobic Training Effect.
Anaerobic Training Effect uses heart rate and speed (or power) to determine how a workout affects your ability
to perform at very high intensity. You receive a value based on the anaerobic contribution to EPOC and the type
of activity. Repeated high-intensity intervals of 10 to 120 seconds have a highly beneficial impact on your
anaerobic capability and result in an improved anaerobic Training Effect.
It is important to know that your Training Effect numbers (from 0.0 to 5.0) may seem abnormally high during
your first few activities. It takes several activities for the device to learn your aerobic and anaerobic fitness.
You can add Training Effect as a data field to one of your training screens to monitor your numbers throughout
the activity.
Color Zone Training Effect Aerobic Benefit Anaerobic Benefit
From 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 aerobic
fitness.
Maintains your anaerobic
fitness.
From 3.0 to 3.9
Improves your aerobic
fitness.
Improves your anaerobic
fitness.
From 4.0 to 4.9
Highly improves your
aerobic fitness.
Highly improves your
anaerobic fitness.
5.0
Overreaching and poten
tially harmful without
enough recovery time.
Overreaching and poten
tially harmful without
enough recovery time.
Training Effect technology is provided and supported by Firstbeat Technologies Ltd. For more information, go
to www.firstbeat.com.
Pulse Oximeter
The Forerunner device has a wrist-based pulse oximeter to gauge the saturation of oxygen in your blood.
Knowing your oxygen saturation can help you determine how your body is adapting to exercise and stress. Your
device gauges your blood oxygen level by shining light into the skin and checking how much light is absorbed.
This is referred to as SpO
2
.
On the device, your pulse oximeter readings appear as an SpO
2
percentage. On your Garmin Connect account,
you can view additional details about your pulse oximeter readings, including trends over multiple days (Turning
On Pulse Oximeter Sleep Tracking, page 43). For more information on pulse oximeter accuracy, go to
garmin.com/ataccuracy.
42 Heart Rate Features
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