Garmin Swim 2 Owners Manual - Page 12
Training Effect, Heart Rate Variability and Stress Level, Body Battery
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Zone % of Maximum Heart Rate 4 80-90% 5 90-100% Perceived Exertion Benefits Fast pace and a bit Improved anaerobic uncomfortable, breathing capacity and forceful threshold, improved speed Sprinting pace, unsustainable for long period of time, labored breathing Anaerobic and muscular endurance, increased power 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. 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 highintensity 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 Overreaching and potentially harmful without potentially harmful without enough recovery time. enough recovery time. Using the Stress Level Widget The stress level widget displays your current stress level and a graph of your stress level for the last several hours. It can also guide you through a breathing activity to help you relax. 1 While you are sitting or inactive, select UP or DOWN to view the stress level widget. 2 Select START. • If your stress level is in the low or medium range, a graph appears showing your stress level for the last four hours. TIP: To start a relaxation activity from the graph, select DOWN > START, and enter a duration in minutes. • If your stress level is in the high range, a message appears asking you to begin a relaxation activity. 3 Select an option: • View your stress level graph. NOTE: Blue bars indicate periods of rest. Yellow bars indicate periods of stress. Gray bars indicate times when you were too active to determine your stress level. • Select Yes to start the relaxation activity, and enter a duration in minutes. • Select No to bypass the relaxation activity and view the stress level graph. Body Battery Your device analyzes your heart rate variability, stress level, sleep quality, and activity data to determine your overall Body Battery level. Like a gas gauge on a car, it indicates your amount of available reserve energy. The Body Battery level range is from 0 to 100, where 0 to 25 is low reserve energy, 26 to 50 is medium reserve energy, 51 to 75 is high reserve energy, and 76 to 100 is very high reserve energy. You can sync your device with your Garmin Connect account to view your most up-to-date Body Battery level, long-term trends, and additional details (Tips for Improved Body Battery Data, page 9). Viewing the Body Battery Widget The Body Battery widget displays your current Body Battery level and a graph of your Body Battery level for the last several hours. 1 Select UP or DOWN to view the Body Battery widget. NOTE: You may need to add the widget to your widget loop (Customizing the Widget Loop, page 11). 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 Your device analyzes your heart rate variability while you are inactive to determine your overall stress. Training, physical activity, sleep, nutrition, and general life stress all impact your stress level. The stress level range is from 0 to 100, where 0 to 25 is a resting state, 26 to 50 is low stress, 51 to 75 is medium stress, and 76 to 100 is a high stress state. Knowing your stress level can help you identify stressful moments throughout your day. For best results, you should wear the device while sleeping. You can sync your device with your Garmin Connect account to view your all-day stress level, long-term trends, and additional details. 2 Select START to view a combined graph of your Body Battery and stress level. Blue bars indicate periods of rest. Orange bars indicate periods of stress. Gray bars indicate times that you were too active to determine your stress level. 8 Heart Rate Features