Bedienungsanleitung Garmin Marq Driver (Seite 21 von 52) (Englisch)

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impact on your anaerobic capability and result in an improved

anaerobic Training Effect.

Anaerobic base: Your ability to maintain easily repeated efforts

of 10 to 120 seconds at a medium effort. This builds the

foundation for harder anaerobic training because your

muscles are repeatedly working with moderate lactate levels.

Your focus during this activity is to maintain good technique.

Anaerobic capacity: The average power you can sustain in a

30 to 120 second maximum effort. Your goal during this

activity is to improve your ability to produce and metabolize

lactic acid.

Anaerobic power: The peak power you can reach in a 5 to 15

second maximum effort. This type of workout tests the

condition of the neuromuscular and intramuscular systems.

Aerobic recovery: Your activity effort is easy and allows you to

slightly boost your cardiorespiratory fitness level.

Aerobic base: Your activity effort is average and allows you to

maintain your current cardiorespiratory fitness level.

Aerobic tempo: Your activity pace is comfortably difficult and

allows you to improve your cardiorespiratory fitness level.

Aerobic threshold: Your activity effort is intense and allows you

to improve your lactate threshold.

Aerobic VO2 max.: Your activity effort is demanding and you

are spending time above your current lactate threshold. This

allows you to improve your VO2 max. estimate.

You can add Aerobic Training Effect and Anaerobic Training

Effect as data fields 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 potentially

harmful without

enough recovery

time.

Overreaching

and potentially

harmful without

enough recovery

time.

Training Effect technology is provided and supported by

Firstbeat Technologies Ltd. For more information, go to

www.firstbeat.com.

Heart Rate Variability and Stress Level

Stress level is the result of a three-minute test performed while

standing still, where the MARQ device analyzes heart rate

variability to determine your overall stress. Training, sleep,

nutrition, and general life stress all impact how a runner

performs. The stress level range is from 1 to 100, where 1 is a

very low stress state and 100 is a very high stress state.

Knowing your stress level can help you decide if your body is

ready for a tough training run or yoga.

Viewing Your Heart Rate Variability and Stress Level

This feature requires a Garmin chest heart rate monitor. Before

you can view your heart rate variability (HRV) stress level, you

must put on a heart rate monitor and pair it with your device

(Pairing Your Wireless Sensors, page 34).

TIP: Garmin recommends that you measure your stress level at

approximately the same time and under the same conditions

every day.

If necessary, select START > Add > HRV Stress to add the

stress app to the apps list.

Select Yes to add the app to your list of favorites.

From the watch face, select START > HRV Stress > START.

Stand still, and rest for 3 minutes.

Performance Condition

As you complete your activity, such as running or cycling, the

performance condition feature analyzes your pace, heart rate,

and heart rate variability to make a real-time assessment of your

ability to perform compared to your average fitness level. It is

approximately your real-time percentage deviation from your

baseline VO2 max. estimate.

Performance condition values range from -20 to +20. After the

first 6 to 20 minutes of your activity, the device displays your

performance condition score. For example, a score of +5 means

that you are rested, fresh, and capable of a good run or ride.

You can add performance condition as a data field to one of

your training screens to monitor your ability throughout the

activity. Performance condition can also be an indicator of

fatigue level, especially at the end of a long training run or ride.

NOTE: The device requires a few runs or rides with a heart rate

monitor to get an accurate VO2 max. estimate and learn about

your running or riding ability (About VO2 Max. Estimates,

page 14).

Viewing Your Performance Condition

This feature requires wrist-based heart rate or a compatible

chest heart rate monitor.

Add Performance Condition to a data screen (Customizing

the Data Screens, page 27).

Go for a run or ride.

After 6 to 20 minutes, your performance condition appears.

Scroll to the data screen to view your performance condition

throughout the run or ride.

Lactate Threshold

Lactate threshold is the exercise intensity at which lactate (lactic

acid) starts to accumulate in the bloodstream. In running, it is

the estimated level of effort or pace. When a runner exceeds the

threshold, fatigue starts to increase at an accelerating rate. For

experienced runners, the threshold occurs at approximately 90%

of their maximum heart rate and between 10k and half-marathon

race pace. For average runners, the lactate threshold often

occurs well below 90% of maximum heart rate. Knowing your

lactate threshold can help you determine how hard to train or

when to push yourself during a race.

If you already know your lactate threshold heart rate value, you

can enter it in your user profile settings (Setting Your Heart Rate

Zones, page 19).

Performing a Guided Test to Determine Your Lactate

Threshold

This feature requires a Garmin chest heart rate monitor. Before

you can perform the guided test, you must put on a heart rate

monitor and pair it with your device (Pairing Your Wireless

Sensors, page 34).

The device uses your user profile information from the initial

setup and your VO2 max. estimate to estimate your lactate

threshold. The device will automatically detect your lactate

threshold during runs at a steady, high intensity with heart rate.

TIP: The device requires a few runs with a chest heart rate

monitor to get an accurate maximum heart rate value and VO2

max. estimate. If you are having trouble getting a lactate

threshold estimate, try manually lowering your maximum heart

rate value.

Heart Rate Features 15

Garmin Marq Driver Seite 21

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