Handleiding Garmin Edge 530 Fietscomputer

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Anaerobic focus: Your training load is mostly intense activity.

This leads to rapid fitness gains, but should be balanced with

low aerobic activities.

Above targets: Your training load is higher than optimal, and

you should consider scaling back the duration and frequency

of your workouts.

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. Training Effect is determined by your user

profile information and training history, and heart rate, duration,

and intensity of your activity. There are seven different Training

Effect labels to describe the primary benefit of your activity.

Each label is color coded and corresponds to your training load

focus (Training Load Focus, page 7). Each feedback phrase, for

example, "Highly Impacting VO2 Max." has a corresponding

description in your Garmin Connect activity details.

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 excess post-exercise oxygen

consumption (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.

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.

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 Impacts your aerobic

fitness.

Impacts your anaerobic

fitness.

From 4.0 to 4.9 Highly impacts your

aerobic fitness.

Highly impacts 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.

Recovery Time

You can use your Garmin device with wrist-based heart rate or a

compatible chest heart rate monitor to display how much time

remains before you are fully recovered and ready for the next

hard workout.

NOTE: The recovery time recommendation uses your VO2 max.

estimate and may seem inaccurate at first. The device requires

you to complete a few activities to learn about your

performance.

The recovery time appears immediately following an activity.

The time counts down until it is optimal for you to attempt

another hard workout.

Viewing Your Recovery Time

Before you can use the recovery time feature, you must put on

the heart rate monitor, and pair it with your device (Pairing Your

Wireless Sensors, page 15). If your device was packaged with

a 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 18), and set your

maximum heart rate (Setting Your Heart Rate Zones, page 14).

1

Select Menu > My Stats > Recovery > Enable.

2

Go for a ride.

3

After your ride, select Save Ride.

The recovery time appears. The maximum time is 4 days,

and the minimum time is 6 hours.

Getting Your FTP Estimate

The device uses your user profile information from the initial

setup to estimate your functional threshold power (FTP). For a

more accurate FTP value, you can conduct an FTP test using a

paired power meter and heart rate monitor (Conducting an FTP

Test, page 8).

Select Menu > My Stats > FTP.

Your FTP estimate appears as a value measured in watts per

kilogram, your power output in watts, and a position on the

color gauge.

Purple Superior

Blue Excellent

Green Good

Orange Fair

Red Untrained

For more information, see the appendix (FTP Ratings,

page 26).

Conducting an FTP Test

Before you can conduct a test to determine your functional

threshold power (FTP), you must have a paired power meter

and heart rate monitor (Pairing Your Wireless Sensors,

page 15).

1

Select Menu > My Stats > FTP > FTP Test > Ride.

2

Select to start the activity timer.

After you begin your ride, the device displays each step of

the test, the target, and current power data. A message

appears when the test is complete.

3

Select to stop the activity timer.

4

Select Save Ride.

Your FTP appears as a value measured in watts per

kilogram, your power output in watts, and a position on the

color gauge.

Automatically Calculating FTP

Before the device can calculate your functional threshold power

(FTP), you must have a paired power meter and heart rate

monitor (Pairing Your Wireless Sensors, page 15).

1

Select Menu > My Stats > FTP > Enable Auto Calculation.

2

Ride at a steady, high intensity for at least 20 minutes

outdoors.

3

After your ride, select Save Ride.

8 My Stats

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