Garmin Forerunner 935 Benutzeranleitung
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)
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
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
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.
aerobic fitness.
Maintains your
anaerobic
fitness.
anaerobic
fitness.
From 3.0 to 3.9
Improves your
aerobic fitness.
aerobic fitness.
Improves your
anaerobic
fitness.
anaerobic
fitness.
From 4.0 to 4.9
Highly improves
your aerobic
fitness.
your aerobic
fitness.
Highly improves
your anaerobic
fitness.
your anaerobic
fitness.
5.0
Overreaching
and potentially
harmful without
enough recovery
time.
and potentially
harmful without
enough recovery
time.
Overreaching
and potentially
harmful without
enough recovery
time.
and potentially
harmful without
enough recovery
time.
Training effect technology is provided and supported by
Firstbeat Technologies Ltd. For more information, go to
Viewing Your Heart Rate Variability Stress Score
Before you can perform the heart rate variability (HRV) stress
test, you must put on a Garmin chest heart rate monitor and pair
it with your device (
).
Your HRV stress score is the result of a three-minute test
performed while standing still, where the Forerunner device
analyzes heart rate variability to determine your overall stress.
Training, sleep, nutrition, and general life stress all impact how
you perform. The stress score range is 1 to 100, where 1 is a
very low stress state, and 100 is a very high stress state.
Knowing your stress score can help you decide if your body is
ready for a tough training run or yoga.
TIP: Garmin recommends that you measure your stress score
TIP: Garmin recommends that you measure your stress score
before you exercise, at approximately the same time, and under
the same conditions every day. You can view previous results
on your Garmin Connect account.
1
Select START > DOWN > HRV Stress > START.
2
Follow the onscreen instructions.
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
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 (
).
Viewing Your Performance Condition
This feature requires wrist-based heart rate or a compatible
chest heart rate monitor.
1
Add Perform. Cond. to a data screen (
).
2
Go for a run or ride.
After 6 to 20 minutes, your performance condition appears.
After 6 to 20 minutes, your performance condition appears.
3
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
If you already know your lactate threshold heart rate value, you
can enter it in your user profile settings (
).
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 (
). You must also have a VO2 max. estimate from a
previous run (
).
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
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.
1
From the watch face, select START.
2
Select an outdoor running activity.
GPS is required to complete the test.
GPS is required to complete the test.
3
Hold .
4
Select Training > Lactate Threshold.
5
Start the timer, and follow the on-screen instructions.
After you begin your run, the device displays each step
After you begin your run, the device displays each step
duration, the target, and current heart rate data. A message
appears when the test is complete.
6
After you complete the guided test, stop the timer and save
the activity.
If this is your first lactate threshold estimate, the device
If this is your first lactate threshold estimate, the device
prompts you to update your heart rate zones based on your
lactate threshold heart rate. For each additional lactate
14
Heart Rate Features