SUUNTO t6c RUNNING GUIDE

1 SUUNTO t6c RUNNING GUIDE By Eddie Fletcher Fletcher Sport Science www.fletchersportscience.co.uk

2 2 Suunto Running Guide

1. 2. 3. 4. 5. 6. 7. INTRODUCTION... 4 HOW TO USE THIS GUIDE... 6 HOW TO 3.1. Get Started... 7 3.2. Set Activity class and Max performance capability by Level of activity, Activity time and running performance over 1500 m, 5000 m, 10000 m, half marathon and a marathon... 13 3.3. Set Activity class and Max performance capability by Level of activity, Activity time and a Cooper running test... 18 3.4. Use the Automatic Updating of Activity Class and Training Effect levels function... 21 3.5. Use the Training Effect Calculator... 22 UNDERSTANDING THE TRAINING MANAGER GRAPHS... 23 WHAT DOES IT ALL MEAN?... 28 5.1. General Guidelines... 28 5.2. A running example... 31 5.3. Training Effect 5... 36 5.4. How do I know if I am improving or declining?... 38 5.5. Should I improve all the time?... 40 5.6. Other Tests For Runners... 42 GLOSSARY 6.1. How does the Suunto t6c work?... 44 6.2. How easy is it to collect the data?... 44 6.3. How accurate is the Suunto t6c analysis?... 45 6.4. Heart Rate Variability... 46 6.5. Excess Post-Exercise Oxygen Consumption (EPOC)... 47 6.6. Training Effect and Recovery Time... 48 6.7. Oxygen consumption... 52 6.8. Respiratory and Ventilation Rate... 53 6.9. Vital Capacity... 53 6.10. Resting Heart Rate... 53 6.11. Maximum Heart Rate... 53 References... 54 3

Suunto Running Guide 1. Introduction You have made a very important purchase buying the Suunto t6c is recognition of how seriously you take your fitness, training and race performance. It is also recognition of a different way of training, one that balances the need for the correct level of training stimuli with adequate rest and recovery. At rest your body system is in balance. To improve your running performance the body must be put under physiological stress. This physiological stress is known as training. Your body s reaction to training is called a Training Effect. Training Effect must also be balanced against adequate Rest and Recovery to avoid injury, illness or the risk of over training. Traditional running training zones are generally established from a fixed formula or a test in a sports science laboratory. You may be familiar with some of the formulae, percentage of maximum heart rate or heart rate reserve, percentage of maximum oxygen uptake (VO2max) or maximum oxygen uptake (VO2max) reserve, lactate thresholds, running pace or a combination of these variables. Traditional approaches do not answer three vital questions: - How long should I train for (duration)? - How hard should I train (intensity)? - How long do I need for recovery (recovery)? Establishing the correct mix of Duration-Intensity- Recovery is vital for running success. Training Effect is created from a combination of duration and intensity. The level of Training Effect indicates the time period needed for recovery before the next training session. The Suunto t6c is an innovative training tool which uses your unique physiological fingerprint to measure Training Effect and Rest and Recovery. It looks like a conventional heart rate monitor but it s much more. It uses Heart Rate Variability (HRV) and Excess Post- Exercise Oxygen Consumption (EPOC) to accurately monitor the amount of physiological stress your body is experiencing and to show the Training Effect of each running session. It also calculates Oxygen Consumption, Ventilation and Respiration Rates as additional measures of training intensity. Based on accurate measurement of the time interval between heartbeats and the detected variation the Suunto Training Manager Software calculates information about the performance of your body as you run and displays the data in a user friendly format for analysis. As your data is updated the Suunto t6c becomes a precise tool for measuring running performance. The analysis engine used to analyse heart beat data and beat to beat variation has been developed by Firstbeat Technologies Ltd. for use with the Suunto Training Manager Software. This Guide outlines the application of the Suunto t6c technology to the measurement of running performance. The Guide defines some of the more important terms used and shows you how to identify and enter your own personal physiological settings into the Suunto Training Manager Software. The Suunto t6c personalises your training. This means that you are able to concentrate on your own personal Training Effect and Rest and Recovery periods to optimise your performance. Of course you still need a structured and periodised training plan but the Suunto t6c takes the guesswork out of establishing the correct duration, intensity and recovery period for an individual training session. This Guide only deals with the training function of the Suunto t6c. The Suunto t6c comes with a paper version Quick Guide and a Software CD-ROM containing the Training Manager Software and User Manual. There is also available an optional PC POD which allows you to display your Heart Rate Data in Real Time on a PC screen (for instance if running on a treadmill) and an optional Foot POD which measures running speed and distance. The software also has a versatile diary and planning function for monitoring your training, such as altitude, temperature and stopwatch functions. 4

My thanks go to Suunto Oy and Firstbeat Technologies Ltd. for their support and permission to reproduce information from their training and technical manuals. For the sake of clarity some of the terminology has been simplified. Special thanks to the athletes who have kindly allowed me to use their data as examples throughout this Guide. About the author: Eddie Fletcher MSc is a sport and exercise physiologist and coach specialising in endurance events. www.fletchersportscience.co.uk email eddie@fletchersportscience.co.uk Mobile +44 7711 092733 Tel +44 1386 40050 www.suunto.com and www.firstbeattechnologies.com Do not embark upon a running training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training. This Guide is for adults, children under 18 should seek the advice of a qualified running coach. Note: Some sections of this Guide are based upon the Suunto user manuals and other copyrighted materials owned by Suunto. They are reproduced with permission. 5

Suunto Running Guide 2. How to use this Guide You may wish to read the whole Guide before you begin to monitor your running using your Suunto t6c. If you are eager to get started immediately go straight to Section 3 and work through the initial set up instructions for the Training Manager Software. Make sure that when you come across terms you don t understand you refer to the Section 6 Glossary for clarification. Use the Glossary as a constant reference guide to aid understanding and interpretation of the concepts outlined in this Guide. Experienced runners should use running performance time (Section 3.2) to determine personal settings for the Training Manager Software. If you are a beginner or inexperienced runner you should use a Cooper test (Section 3.3) to determine your personal settings. Regular re-tests can be used to update your personal settings. 6

3. How to 3.1 Get Started You have emptied the box, set the watch (see the Quick Guide or User Manual on the CD-ROM) and loaded the software (go to www.suunto.com and upgrade your software to at least version 2.3.0). The start up dialog box will appear. Click on New user enter your user name and password (if needed). Decide on metric or imperial and enter Year of birth, Weight, Gender, Height, and Level of activity. Each Level of activity has a description, select the level that matches the description of your level of activity. Tick the box if you are a Smoker. Do not guess your weight and height measure them accurately and remember to update your weight periodically (particularly if you are following a weight loss programme). Click Create user and then Login. 7

Suunto Running Guide This takes you straight into the main set up screen. Select Edit which takes you into Settings, click on Add, add running as a sport and click OK. Make sure the Units are set as you require i.e. metric or imperial. On this screen you will also see: Always confirm deletions, Use log transfer wizard, Update activity class automatically, Update personal parameters automatically and Confirm automatic update of activity class these should be left ticked (enabled), for now. Next click on Personal. To the left you will see the base data you entered earlier Year of birth, Weight, Height, Gender and Activity class. Click on Calculate personal parameters and Calculate training effect levels. The software will calculate your Rest HR, Max HR, Max performance capability and Vital capacity linked to your Year of birth, Weight, Gender, Height and Level of activity. The software also calculates the 5 levels of Training Effect by EPOC value User EPOC levels. These values will be dependent on the Activity class you first entered when creating your New user Login. 8

NOTE: If you change your Activity class at any point do not forget to click Calculate training effect levels so that the correct User EPOC levels are displayed. You have now set the initial personal information. The software will use this information to analyze every running session you download. Remember, the calculated values are only estimates and may result in an incorrect Training Effect and overall performance analysis. It is therefore important to establish your own individual Personal settings. your maximum heart rate and of course with training you should improve. When you retest or do maximum intensity sessions watch for a new values. Max respiration rate and Max ventilation are background calculations which the software will automatically update from your training sessions. If you have had a lung function test enter your actual Vital capacity. You also need to enter your personal settings into your Suunto t6c in the PERSONAL mode. Many of the calculations use these settings, so it is important that you are as accurate as possible when defining the values required. Measure your resting heart rate and enter the correct value into the Rest HR box. If you know your maximum heart rate enter the correct value into the Max HR box. You can establish some of your Personal settings by using running performance (Section 3.2) or a Cooper running test (Section 3.3). Also remember to amend the personal information as it changes your resting heart rate may go down as you get fitter and the tests may not have brought out 9

Suunto Running Guide Weight: kilograms (kg) or pounds (lb) Height: centimeters (cm) or feet (ft) Activity class: 0 to 10 Gender: male or female Birth year: Year of birth Maximum heart rate: beats per minute (Enter your real maximum heart rate, if you know it. Otherwise,you can calculate it using the formula 210-(0.65 x AGE)) Fitness METS: METS value Fitness METs (metabolic equivalents) value shows how much energy your body is able to consume compared to the energy consumption at rest. Roughly, the higher your maximum MET value is the faster you will be able to run. Suunto t6c calculates a default METs value based on your other settings, but if you know your real METs, you should use that value). See Section 6.7 for full explanation of METs. Training Effect (TE)/Excess Post-exercise Oxygen Consumption (EPOC) can also be viewed on the Suunto t6c watch in real time as you train. You can select the TE/EPOC view in the watch DISPLAY mode. NOTE: The Training Effect figure shown on the watch is not as accurate as the Training Manager Software due to the reduced computing capacity of the watch always check the actual Training Effect by analyzing the log in the Training manager Software. Training Effect is a feature of Suunto t6c that measures the real effect of a workout on your physical fitness. With Training Effect, you can be sure that your workouts have the intended result. There is a significant difference between heart rate zone (temporary training intensity) and Training Effect (total load of a workout see Section 6.6). In zone training, you try to keep your heart rate at a certain level throughout the whole workout. With Training Effect you just need to reach the desired target once during training. Training Effect is an advanced feature and can help you in many ways. You can select the Training Effect level to be shown in the TRAINING mode display of the watch. Training Effect is shown on the selected display and additionally a scale from 1-5 is shown on the right side of the screen. Use the Training Effect calculator (Section 3.5) of the Suunto Training Manager Software to define the 10

time and average heart rate needed for the desired physiological training effect. IMPORTANT NOTE - At this early stage it is important to understand how to set your Level of activity (Activity class) and how the software allocates a Max performance capability Read the descriptions of the Activity classes in Table 3.1a carefully and choose the level that adequately describes your current Level of activity. The Activity class range is 0 10 with 0 equating to a sedentary lifestyle through to Activity class 9.5 to 10 described as World or International Class. Activity classes 7.5 to 10 are intended for experienced endurance athletes so be careful in your choice of Activity class. If you have allocated an Activity class in the 0-7 range Max performance capability (METs) will be calculated from your age, height and weight. In the endurance athlete Activity classes 7.5 to 10 each level has an automatic software Max performance capability (METs) as shown below. Male and Female Software Activity class and Max performance capability (METs) Activity class (male) Max performance capability (METs) Activity class (female) Max performance capability (METs) 7.5 8 8.5 9 9.5 10 17.4 18.6 19.7 20.9 22 23.1 7.5 8 8.5 9 9.5 10 15.7 16.9 18 19.1 20.3 21.4 Using the automatic software settings may produce a mismatch between the Activity class and Max performance capability (METs). In addition age, sex and heritage might limit your VO2max despite very hard training. Normally the more active you are the fitter you may be and harder exercise is needed to reach any particular Training Effect/EPOC level. It is logical therefore to set the Activity class and Training Effect/EPOC levels based on weekly training hours (Activity time) Table 3.1a and to personalise your Max performance capability (METs) by running performance or Cooper running test (see sections 3.2-3.3). The duration of a training session required to reach a particular Training Effect is limited by your Activity class and the session heart rate section 5.1 includes tables 5a and 5b which detail the maximum duration in minutes and % of maximum heart rate range applicable to each Activity class and Training Effect Level. Study these tables carefully to make sure you are training within the correct durations and intensities for your Activity class. However, if you don t want to use running performance or one of the tests to establish your settings you can simply identify your Activity class by its description and use the function in the software which monitors your activity level and automatically updates the Activity class as necessary. The Activity class will change either upwards or downwards, depending on whether you train more or less in relation to your current Activity class (see section 3.4). 11

Suunto Running Guide Table 3.1a Activity classes 0-10 Activity Description Activity time Activity Class No regular participation in recreational sports or heavy physical activity No regular participation in recreational sports or heavy physical activity Regular participation in recreation or work requiring modest physical activity, such as yard work, Nordic walking or moderate intensity running Regular participation in recreation or work requiring modest physical activity, such as yard work, Nordic walking or moderate intensity running Regular participation in heavy physical exercise, such as running, aerobic classes or high intensity running Always avoid exertion wherever possible Walk for pleasure, routinely use stairs, occasionally exercise sufficient to cause heavy breathing or perspiration 10-60 minutes per week Over 1 hour per week Less than 30 minutes per week 0 1 2 3 4 Regular participation in recreation or work requiring modest physical activity, such as yard work, Nordic walking or moderate intensity running 30-60 minutes per week 5 Regular participation in recreation or work requiring modest physical activity, such as yard work, Nordic walking or moderate intensity running 1-3 hours per week 6 Regular participation in recreation or work requiring modest physical activity, such as yard work, Nordic walking or moderate intensity running Over 3 hours per week 7 Endurance athlete (Club/Regional level) Endurance athlete (Club/Regional level) Endurance athlete (National level) Endurance athlete (National level) Endurance athlete (International level) Endurance athlete (International level) 5-7 hours per week 7-9 hours per week 9-11 hours per week 11-13 hours per week 13-15 hours per week More than 15 hours per week 7.5 8 8.5 9 9.5 10 12

3.2 Set Activity class and Max performance capability by Level of activity, Activity time and running performance over 1500 m, 5000 m, 10000 m, half marathon and a marathon To use this method you need to know two things: The number of hours you train per week (Activity time) Your time over 1500 m or 5000 m or 10000 m or half marathon or a full marathon Endurance athletes in Activity classes 7.5-10 can set Activity class and Max performance capability (METs) by comparing 1500 m, 5000 m, 10,000 m, half marathon or marathon time shown in table 3.2a and 3.2b below and adjusting by Level of activity or weekly training hours (Activity time) using Table 3.1a. A male runner with a 5000 m personal best time of 16:50 (Table 3.2a) would have a Max performance capability of 17.4 METs equal to the software Activity class of 7.5. However weekly training hours (Activity time) may be 9-11 hours per week which would convert to an Activity class of 8.5 (Table 3.1a). Table 3.2a - Male Activity class software allocation by running performance (mins:secs) Activity class 7.5-10 Activity class METS 1500m 5000m 10000m Half Marathon Marathon 7.5 8 8.5 9 9.5 10 17.4 18.6 19.7 20.9 22 23.1 4:35 4:15 4:05 3:50 3:40 3:35 16:50 15:55 15:10 14:25 13:45 13:10 34:55 33:00 31:25 29:55 28:40 27:30 77:00 73:00 70:00 66:00 63:00 61:00 161:00 153:00 145:00 138:00 132:00 127:00 A female runner with a 10000 m personal best time of 36:00 (Table 3.2b) would have a Max performance capability of 16.9 METs equal to the software Activity class of 8. However weekly training hours (Activity time) may be 11-13 hours per week which would convert to an Activity class of 9 (Table 3.1a). Table 3.2b - Female Activity class software allocation by running performance (mins:secs) Activity class 7.5-10 Activity class METS 1500m 5000m 10000m Half Marathon Marathon 7.5 8 8.5 9 9.5 10 15.7 16.9 18.0 19.1 20.3 21.4 5:05 4:45 4:30 4:15 4:05 3:35 18:35 17:35 16:35 15:35 15:00 14:40 38:30 36:00 34:00 32:30 31:00 30:00 85:00 80:00 76:00 72:00 69:00 67:00 175:00 165:00 160:00 155:00 150:00 140:00 13

Suunto Running Guide The software generated Max performance capability for Activity classes 7.5 to 10 may not reflect your running performance precisely. You can personalise your setting by using the running performance Tables 3.2c (male) and 3.2d (females). Select the distance and your individual time and read off the Max performance capability value then enter this figure in the Max performance capability box in the Personal settings. Using the automatic software settings may produce a mismatch between the Activity class and Max performance capability (METs). In addition age, sex and heritage might limit your VO2max despite very hard training. It is logical therefore to set the Activity class and EPOC level (Training Effect) based on weekly training hours (Activity time) Table 3.1a and to personalise your Max performance capability (METs) by running performance using Tables 3.2c (male) or 3.2d (female). If your running performance gives you an Activity class of 7.5-10 by METs you should use this setting even if your Activity time is lower. If your Activity time produces a higher Activity class do not increase it by more than 2 classes above its normal value The allocation of Activity class by running performance becomes more complex for Activity classes 0-7 as Max performance capability (METs) will be calculated from your age, height and weight in addition to the Activity class you initially enter. To overcome this problem simply use Tables 3.2c (male) and Table 3.2d (females) to identify Max performance capability and Table 3.1a to assess Activity class by your Level of activity or weekly training hours (Activity time). NOTE IF YOU USE ACTIVITY TIME TO CALCULATE YOUR ACTIVITY CLASS AND RUNNING PERFORMANCE TO SET MAX PERFORMANCE CAPABILITY YOU SHOULD DISABLE THE AUTOMATIC UPDATE FUNCTION YOU CAN DISABLE AND ENABLE AUTOMATIC UPDATES IN THE PERSONAL EDIT MENU REMEMBER TO REVIEW YOUR SETTINGS AT REGULAR INTERVALS TO ENSURE THEY REFLECT CURRENT ACTIVITY TIME AND MAX PERFORMANCE CAPABILITY 14

Table 3.2c Male Running Performance (mins:secs) METS VO2max Distance ml/kg 1500 5000 10000 HM M 5.5 19.25 12:30 44:00 91:30 200 400 6 21 11:30 41:00 86:00 190 380 6.5 22.75 10:45 38:45 80:30 175 360 7 24.5 10:10 36:15 75:00 165 340 7.5 26.25 09:30 34:15 71:30 160 320 8 28 09:00 32:30 67:30 150 305 8.5 29.75 08:35 31:00 64:15 140 290 9 31.5 08:10 29:30 61:15 135 280 9.5 33.25 07:45 28:15 58:30 130 270 10 35 07:25 27:00 56:00 125 260 10.5 36.75 07:05 26:00 53:45 120 250 11 38.5 06:50 25:00 51:45 115 240 11.5 40.25 06:35 24:00 49:45 110 230 12 42 06:20 23:00 48:00 105 220 12.5 43.75 06:05 22:15 46:15 105 215 13 45.5 05:50 21:30 44:45 100 205 13.5 47.25 05:40 21:00 43:15 95 200 14 49 05:30 20:15 42:00 95 195 14.5 50.75 05:20 19:45 40:45 90 190 15 52.5 05:10 19:15 39:45 90 185 15.5 54.25 05:00 18:30 38:30 85 180 16 56 04:55 18:00 37:30 85 175 16.5 57.75 04:45 17:35 36:30 80 170 17 59.5 04:35 17:10 35:30 80 165 17.5 61.25 04:30 16:45 34:45 77 160 18 63 04:25 16:20 34:00 75 157 18.5 64.75 04:20 15:55 33:15 73 153 19 66.5 04:10 15:35 32:30 72 150 19.5 68.25 04:05 15:15 31:45 70 146 20 70 04:00 14:55 31:00 68 144 20.5 71.75 03:55 14:35 30:30 67 140 21 73.5 03:50 14:20 29:45 66 137 21.5 75.3 03:45 14:00 29:15 64 135 22 77.0 03:40 13:45 28:30 63 132 22.5 78.8 03:37 13:30 28:00 62 130 23 80.5 03:33 13:15 27:30 61 128 23.5 82.3 03:29 13:00 27:00 60 125 24 84.0 03:26 12:45 26:30 59 123 15

Suunto Running Guide Table 3.2d Female Running Performance (mins:secs) 16 METS VO2max Distance ml/kg 1500 5000 10000 HM M 5.5 19.25 12:30 44:00 91:30 200 400 6 21 11:30 41:00 86:00 190 380 6.5 22.75 10:45 38:45 80:30 175 360 7 24.5 10:10 36:15 75:00 165 340 7.5 26.25 09:30 34:15 71:30 160 320 8 28 09:00 32:30 67:30 150 305 8.5 29.75 08:35 31:00 64:15 140 290 9 31.5 08:10 29:30 61:15 135 280 9.5 33.25 07:45 28:15 58:30 130 270 10 35 07:25 27:00 56:00 125 260 10.5 36.75 07:05 26:00 53:45 120 250 11 38.5 06:50 25:00 51:45 115 240 11.5 40.25 06:35 24:00 49:45 110 230 12 42 06:20 23:00 48:00 105 220 12.5 43.75 06:05 22:15 46:15 105 215 13 45.5 05:50 21:30 44:45 100 205 13.5 47.25 05:40 21:00 43:15 95 200 14 49 05:30 20:15 42:00 95 195 14.5 50.75 05:20 19:45 40:45 90 190 15 52.5 05:10 19:15 39:45 90 185 15.5 54.25 05:00 18:30 38:30 85 180 16 56 04:55 18:00 37:30 85 175 16.5 57.75 04:45 17:35 36:30 80 170 17 59.5 04:35 17:10 35:30 80 165 17.5 61.25 04:30 16:45 34:45 77 160 18 63 04:25 16:20 34:00 75 157 18.5 64.75 04:20 15:55 33:15 73 153 19 66.5 04:10 15:35 32:30 72 150 19.5 68.25 04:05 15:15 31:45 70 146 20 70 04:00 14:55 31:00 68 144 20.5 71.75 03:55 14:35 30:30 67 140 21 73.5 03:50 14:20 29:45 66 137

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Suunto Running Guide 3.3 Set Activity class and Max performance capability by Level of activity, Activity time and a Cooper running test To use this method you need to know two things: The number of hours you train per week (Activity time) The distance you can run in 12 minutes The Cooper running test is very easy to do. It is a 12 minute running test which can be repeated at regular intervals to check your endurance level and Personal settings. Select a running course which is flat and which you can measure to within 10 m. It is easiest to do this test on a running track. Run at an even pace for 12 minutes and record the distance. Record the test on your watch and download into the software note the maximum heart rate and enter this figure in the Max HR box in the Personal settings. This may not be your absolute maximum, if in doubt use the software calculated value. You can then use Table 3.1a to look up your Activity class by Level of activity or weekly training hours (Activity Time) and Table 3.3b to work out your Max performance capability (METS). If you want to calculate exact figures that match metres run in the 12 minutes the formulas are (only valid for 1600 m or more): It is unlikely that anyone running under 1600 m should enter an Activity time greater than Activity class 7 Men: MET = 0.005 x metres VO2max = 0.0175 x metres Women: MET = 0.00514 x metres VO2max = 0.018 x metres (Leger, Mercier 1984) If you run less than 1600 m use the Activity Class descriptions to set Activity Class and allow the software to calculate your Max performance capability using Activity class, age, height, weight and gender. Make sure in this case that you have enabled Update activity class automatically, Update personal parameters automatically and Confirm automatic update of activity class. Endurance athletes in Activity classes 7.5-10 can set Activity class and Max performance capability (METs) by comparing their Cooper running test result shown in table 3.3a below and adjusting by Level of activity or weekly training hours (Activity time) using Table 3.1a. A male runner with a Cooper running test of 3720 m (Table 3.3a) would have a Max performance capability of 18.6 METs equal to the software Activity class of 8. However Activity time (training hours) may be 9-11 hours per week which would convert to an Activity class of 8.5 (Table 3.1a). A female runner with a Cooper running test of 3290 m (Table 3.3a) would have a Max performance capability of 16.9 METs equal to the software Activity class of 8. However Activity time (training hours) may be 11-13 hours per week which would convert to an Activity class of 9 (Table 3.1a). 18

Table 3.3a - Male and Female Software Cooper Running Test distance, Activity class and Max performance capability (METs) Activity class 7.5-10 Cooper Test Distance (male) Activity class (male) Max performance capability (METs) Cooper Test Distance (female) Activity class (female) Max performance capability (METs) 3480 3720 3940 4180 4400 4620 7.5 8 8.5 9 9.5 10 17.4 18.6 19.7 20.9 22 23.1 3050 3290 3500 3720 3950 4160 7.5 8 8.5 9 9.5 10 15.7 16.9 18 19.1 20.3 21.4 The software generated Max performance capability for Activity classes 7.5 to 10 may not reflect your Cooper running test result precisely. You can personalise your setting by using the formulas above or Table 3.3b. Select the distance achieved, read off the Max performance capability value and enter this figure in the Max performance capability box in the Personal settings. Using the automatic software settings may produce a mismatch between the Activity class and Max performance capability (METs). In addition age, sex and heritage might limit your VO2max despite very hard training. It is logical therefore to set the Activity class and EPOC level (Training Effect) based on weekly training hours (Activity time) - Table 3.1a and to personalise your Max performance capability (METs) by Cooper running test result using Table 3.3b. NOTE IF YOU USE ACTIVITY TIME TO CALCULATE YOUR ACTIVITY CLASS AND A COOPER RUNNING TEST TO SET MAX PERFORMANCE CAPABILITY YOU SHOULD DISABLE THE AUTOMATIC UPDATE FUNCTION YOU CAN DISABLE AND ENABLE AUTOMATIC UPDATES IN THE PERSONAL EDIT MENU REMEMBER TO REVIEW YOUR SETTINGS AT REGULAR INTERVALS TO ENSURE THEY REFLECT CURRENT ACTIVITY TIME AND MAX PERFORMANCE CAPABILITY If your Cooper running test gives you an Activity class of 7.5-10 you should use this setting even if your Activity time is lower. If your Activity time produces a higher Activity class do not increase it by more than 2 classes above its normal value The allocation of Activity class using a Cooper running test becomes more complex for Activity classes 0-7 as Max performance capability (METs) will be calculated from your age, height and weight in addition to the Activity class you initially enter. To overcome this problem simply use Table 3.3b to identify Max performance capability and Table 3.1a to assess your Activity class by Level of activity or weekly training hours (Activity Time). 19

Suunto Running Guide Table 3.3b Cooper running test Cooper test Male Cooper test Female METS VO2max Distance METS VO2max Distance ml/kg ml/kg 8 28.0 1600 8 28.0 1560 8.5 29.8 1700 8.5 29.8 1650 9 31.5 1800 9 31.5 1750 9.5 33.3 1900 9.5 33.3 1850 10 35.0 2000 10 35.0 1950 10.5 36.8 2100 10.5 36.8 2040 11 38.5 2200 11 38.5 2140 11.5 40.3 2300 11.5 40.3 2240 12 42.0 2400 12 42.0 2340 12.5 43.8 2500 12.5 43.8 2430 13 45.5 2600 13 45.5 2530 13.5 47.3 2700 13.5 47.3 2630 14 49.0 2800 14 49.0 2720 14.5 50.8 2900 14.5 50.8 2820 15 52.5 3000 15 52.5 2920 15.5 54.3 3100 15.5 54.3 3020 16 56.0 3200 16 56.0 3110 16.5 57.8 3300 16.5 57.8 3210 17 59.5 3400 17 59.5 3310 17.5 61.3 3500 17.5 61.3 3410 18 63.0 3600 18 63.0 3500 18.5 64.8 3700 18.5 64.8 3600 19 66.5 3800 19 66.5 3700 19.5 68.3 3900 19.5 68.3 3790 20 70.0 4000 20 70.0 3890 20.5 71.8 4100 20.5 71.8 3990 21 73.5 4200 21 73.5 4090 21.5 75.3 4300 21.5 75.3 4180 22 77.0 4400 22 77.0 4280 22.5 78.8 4500 23 80.5 4600 23.5 82.3 4700 24 84.0 4800 20

3.4 Use the Automatic Updating of Activity Class and Training Effect Levels function The Suunto t6c Training Manager Software has a function which monitors your activity level and automatically updates the Activity class as necessary. The Activity class will change either upwards or downwards, depending on whether you train more or less in relation to your current Activity class. The Activity class can change, at most, one class per week. The update is affected by the number of training sessions during the last month and the EPOC values reached in those training sessions. Increasing the Activity class requires training that is regular and includes sufficiently high EPOC values. When the software is used for the first time, the automatic updates will work when a minimum of one week s worth of logs has been collected. The program analyses your training from the logs that have been transferred to it, and, based on this, updates the Activity class and, at the same time, personal parameters such as the Max performance capability (METs) value. The Activity class influences the personal Training Effect limits and therefore the Training Effect calculated from a training session based on the EPOC value. Taking care that the Activity class is correct is therefore very important when using the program as a training tool. Setting the Activity class to match your maximum performance capability Enter the Activity class that best describes you. If the Max performance capability calculated based on the Activity class differs from a known value, you may have over or underestimated your Activity class. You can raise your Max performance capability by increasing the Activity class, and correspondingly lower it by decreasing the Activity class. Adjust the Activity class so that it matches your measured Max performance capability. Update Activity class automatically The program will automatically update the Activity class if it has changed when compared to the current Activity class stored in the program (your performance has improved/dete riorated) A changed Activity class will also update the Max performance capability (METs) value in the personal parameters if Update personal parameters automatically is selected in the Settings menu If you want to retain a certain Activity class, disable this selection Update Personal parameters automatically The program will automatically update the max performance capability (METs) value in the personal parameters, when the Activity class changes If you know your values in more detail and wish to use them, disable this selection Confirm automatic update of Activity class The program will ask for a confirmation before updating the Activity class after the logs have been transferred, if the class has changed Confirmation will only be requested if the Update activity class automatically selection is enabled Unless you have personal calculations of Activity time and Max performance capability it may be easiest to have both Update activity class automatically and Update personal parameters automatically selections enabled. The software then calculates checks and, if necessary, updates values, automatically analyzing the development of your performance. Remember that the relation between the MET values and maximum oxygen consumption used in the program is METs = VO2max / 3.5. Sections 3.2-3.3 describe test and tables to help calculate your VO2max although in practical terms unless you have a laboratory measured value you should always use the software calculation. 21

Suunto Running Guide 3.5 Use the Training Effect Calculator You can use the Training Effect Calculator (in the Actions menu) to estimate how the duration, intensity (by heart rate) and EPOC value of a running session are related. You can lock the duration, average heart rate or EPOC value to get the desired effect. By modifying any one of the values you can plan a running session that meets your objective. For instance if you set a certain EPOC value to achieve a desired Training Effect the calculator will show you the average heart rate and duration required. This is important as you can now manipulate the training variables to create the training effect required rather than looking at duration, intensity and training effect separately The Training Effect Calculator s theoretical training session assumes the running session is completely even paced/even HR and continuous which of course is never the case in practice. The EPOC value given by the calculator may therefore differ from the actual training result. Because EPOC increases faster at a high heart rate than at low heart rate the measured EPOC is usually slightly higher than the value suggested by the calculator. 22

4. Understanding the Training Manager Graphs Downloading a recorded training session is reasonably simple see the Quick Guide and User Manual for details of how to do this. The software automatically analyzes the data for you as it downloads. The screen view you see when a session has been analyzed and the Graph mode has been selected, is Details 1. 23

Suunto Running Guide The Details 1 and Details 2 screens show the heart rate and other body parameters results for the session. The main graph is your heart rate and the Training Effect/EPOC development. Click on Edit and use the drop down menu to enter Running as the Activity. You can also enter a Feeling number 1 for Bad through to 5 for Excellent, the day s Resting HR, Weight and Distance run. In the Notes box type in details of the session for future reference try to use this box every time for session details so that you can go back and repeat a session using the same settings. If you click on Data you will see your session data every 2 or 10 seconds (see User Manual for details of how to set your watch). 24

The data is shown in graphical form in the top part of the screen. The software automatically shows HR and EPOC (Training Effect) graphs. You can show other graphs by clicking the appropriate buttons at the top of the screen in the Graph mode. You can display graphs for Oxygen Consumption (VO2), Ventilation (VE), Respiration rate (RespR) and R - R Intervals. You can also overlay graphs for different sessions by highlighting the first session then hold down Ctrl on your keyboard and highlight the other sessions to be compared. Click on Graph to see the sessions compared. 25

Suunto Running Guide For any one log you can check that your Personal information is correct by selecting Actions on the menu bar and Reanalyze if incorrect amend where necessary and Reanalyze. Following an analysis you may see a dialog box which asks Do you want to update the activity class automatically. If you are using automatic update click Yes. Be aware that if you say Yes the software will amend your Activity Class (and therefore EPOC/ Training Effect levels) and your Max performance capability. If you have personalised these values disable the automatic update facility. 26

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Suunto Running Guide 5. What does it all mean? A reminder Training Effect is created from a combination of duration and intensity. The level of Training Effect indicates the time period needed for recovery before the next training session Training Effect levels should therefore also be considered in the context of Recovery Time Remember also the relationship between the Training Effect level an recovery period: Training Effect Recovery time in hours/days 1-2 Minor/Maintaining 3 hours to 1 day 2-3 Maintaining/Improving 1 to 2 days 3-4 Improving/Highly Improving 1 to 4 days 4-5 Highly Improving/Over-reaching 2 to 7 days 5 Over-reaching 7 days + 5.1 General Guidelines It is important to note that the numerical Training Effect values do not mean that a workout with a lower numerical value is somehow worse or less significant than a workout with a high value. Both are needed in balanced training. Highly trained and younger runners may recover more quickly than untrained and older runners The effectiveness of training in terms of physiological adaptation, fatigue, and therefore the need for rest and recovery is duration and intensity dependent. High-intensity training is by its nature short in duration and low-intensity training is longer duration. A shorter session at high intensity can produce the same effect as a long session at low intensity. This does not mean that you can always use the shortest duration and highest intensity to achieve your training goals. The duration and intensity of a session will depend on the specific physiological benefits you are trying to achieve. In particular do not ignore the useful benefits that come with low intensity longer duration sessions. The maximum time (duration) you are able to spend at each Training Effect level depends on the Activity class and the intensity of the session as a % of maximum heart rate HR, as shown in Tables 5a and 5b. Exceeding the duration and/or intensity for any session will increase the Training Effect and recovery time. Tables 5a and 5b are generic tables. Duration, intensity and recovery will vary from runner to runner. They will depend on training status, age and other physiological and psychological factors in addition to being event specific obviously durations and intensities will be different for a 1500 m runner compared to a marathon or indeed ultra distance runner. 28

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Suunto Running Guide Table 5a Maximum Training time (duration) in minutes for each Training Effect level by Activity class Activity class 0 1 2 3 4 5 6 7 7.5 8 8.5 9 9.5 10 Level 1-1.9 10 10 15 15 20 25 35 45 60 60 60 60 60 60 Level 2-2.9 15 20 25 30 45 60 60 75 75 90 90 120 120 120 Level 3-3.9 10 10 20 30 30 45 45 60 60 75 90 90 120 120 Level 4-4.9 10 10 15 20 25 30 30 45 45 60 60 60 75 75 Level 5 10 10 10 15 15 20 20 25 25 30 35 35 45 45 Table 5 b % of maximum heart rate by Training Effect Level Training Effect % of max heart rate 1-1.9 55-60 2-2.9 61-70 3-3.9 71-80 4-4.9 81-90 5 90+ Example: A runner with an Activity class of 8 running for up to 75 minutes at 71-80% of maximum heart rate would achieve a Training Effect of 3-3.9 indicating a recovery period of 1 to 4 days 75 minutes at 71% of maximum heart rate would be near to level 3 whilst 75 minutes at 80% of maximum heart rate would be closer to 3.9 Level 8 Duration-Intensity-Recovery Duration = up to 75 minutes, Intensity 71-80%, Recovery 1-4 days Level 3 Duration-Intensity-Recovery Duration = up to 30 minutes, Intensity 71-80%, Recovery 1-4 days This is an important concept to understand running further than your Activity class allows will significantly increase the Training Effect and Recovery period and may result in injury, illness or the risk of over training A runner with an Activity class of 3 running for up to 30 minutes at 71-80% of maximum heart rate would also achieve a Training Effect of 3-3.9 indicating a recovery period of 1 to 4 days 30 minutes at 71% of maximum heart rate would be near to level 3 whilst 30 minutes at 80% of maximum heart rate would be closer to 3.9 30

5.2 A running example This female runner/triathlete is an established well trained athlete and was tested by the author to establish Personal settings and the duration and intensity (by heart rate) profile shown below: Activity time 11-13 hours per week = Activity class 9 Duration (mins) Training Effect % of max heart rate Heart rate (bpm) Pace mins: secs per km kph 60 1-1.9 55-62.5 89-100 10:50-7:30 5.5-8 120 2-2.9 62.5-69 100-110 7:30-6:20 8-9.5 90 3-3.9 69-78 110-125 6:20-5:13 9.5-11.5 60 4-4.9 78-88 125-141 5:13-4:09 11.5-14.5 35 5 88+ 141-160 4:09-3:32 14.5-17 Training comprised 9 sessions per week, 3 runs in addition to 3 cycling and 3 swim sessions. Periodisation was by increasing/decreasing duration and/or increasing/ decreasing intensity on a four week cycle. Weeks 1 and 4 were light weeks, with weeks 2 and 3 increasing in duration/intensity. This was the first 4 week phase of a preparation training program instruction was to run each session as even paced as possible and as close to the HR value. Each run was separated by 48 hours within each week and 72 hours between weeks although, cycling and swimming in between plus 1 full day off per week to meet the recovery requirements. The aim was to train at mid Improving Training Effect through to mid Highly Improving Training Effect for this period. Week Session 1 Training Effect Session 2 Training Effect Session 3 Training Effect 1 60 @ HR 125 3.5 45 @ HR 141 4.5 60 @ HR 125 3.5 2 60 @ HR 125 3.5 45 @ HR 141 4.5 70 @ HR 125 3.5 3 60 @ HR 125-133 4 50 @ HR 141 4.5 75 @ HR 125 4 4 60 @ HR 125 3.5 45 @ HR 141 4.5 60 @ HR 125-133 4 31

Suunto Running Guide Week 1 result Training Effects 3.6, 4.6 and 3.2 note the even HR and discipline by the athlete. Average HRs of 125, 141 and 124 Week 2 result Training Effects 3.5, 4.5 and 3.5 again note the even HR and discipline by the athlete. Average HRs of 125, 140 and 125 32

Week 3 result Training Effects 4, 4.8 and 4.1 once again note the even HR and discipline by the athlete. Average HRs of 129, 140 and 131 Training Effect on session 2 was a little high as we approach the duration limit (60 for this HR Table 14 Activity class 9 Level 4-4.9) and heart rate was a little high on session 3 (129 against session requirement of 125) Week 4 result Training Effects 4, 4.3 and 3.4 in this final week again note the even HR and discipline of the athlete. Average HRs of 130, 138 and 123 33

Suunto Running Guide Training Effect 2.7 - Average HR 113 Training Effect 2.7 - Average HR 119 34

During a recovery week run sessions were 45 mins and 60 mins respectively at HR of 110-118 and 118 to keep TE in the 1 and 2 levels. NOTE: A Training Effect level of 2-2.9 for this athlete is 120 minutes at HR of 100-110. As these sessions were of shorter duration the intensity was increased to generate the required Training Effect. Comment from the athlete after recovery sessions: Hardest week yet in terms of mental effort. Suffice to say that my body feels great The hardest task for runners to achieve is running slowly for effective recovery 35

Suunto Running Guide 5.3 Training Effect 5 Training Effect level 5 is described as over-reaching. It has a recovery period of 7 days plus. Training in level 5 should be a rarity reserved for mock race pace sessions followed by a suitable recovery period or Training Effect level 1 and 2 recovery runs. Level 5 training is not a weekly occurrence You should only see significant level 5 Training Effect during a race. It is important to understand the length of recovery that is needed following a race effort. Consider the half marathon chart below this is a male Activity class 8 runner with a maximum heart rate of 188. Average heart rate for the race was 163, 87% of maximum with a peak at 176, and 94% of maximum. Based on Table 5a and 5b we know that theoretically he could spend up to 60 minutes before Training Effect reaches 4.9 at 90% of maximum heart rate. At the 60 minute point during this race HR was at 88% of maximum and he had crossed into Training Effect level 5. EPOC continued to rise with another 37 minutes spent in level 5. Recovery following this effort is not measured in the 7 day category but in weeks about 4-8 weeks. To aid recovery post half marathon training should be in Training Effect levels 1 up to 2.9. Half marathon 36

Another example from the same runner over a 10k race. Significantly he was at 95% of maximum heart rate in the first 10 minutes before reducing pace and heart rate slightly. Average heart rate was 172, 91% of maximum with peak heart rate at 178, 95% of maximum. Again by looking at Tables 5a and 5b we know that theoretically he could spend between 30 and 60 minutes before Training Effect reaches level 5 at 90% of maximum heart rate. At the 40 minute point during this race HR was at 92% of maximum and he had just crossed into Training Effect level 5. As he was only in level 5 for 2.5 minutes recovery time is reasonably short and should occur within 2-7 days. 10k road race 37

Suunto Running Guide 5.4 How do I know if I am improving or declining? General Guidelines The best way to train using Training Effect is by running at even heart rate over a set time or distance tracking progress from improvement or deterioration in pace or time. It is important not to misinterpret the data you must expect day to day variation in pace, distance covered, heart rate and Training Effect. What you are looking for is a trend a period of improvement or deterioration. Small fluctuations in pace or distance covered are normal. For some sessions AND THIS IS IMPORTANT pace or distance covered is unimportant. If running a Training Effect level 1 or 2 recovery session it is the Training Effect that is paramount. The signs There are a number of key signs that indicate improvement or deterioration: Improvement Increasing pace or distance covered for the same Training Effect Reducing Training Effect for the same pace or distance Deterioration Reducing pace or distance for the same Training Effect Increasing Training Effect for the same pace or distance The +/- 0.2 Training Effect Rule If the intention of a session is a Training Effect of 3.5 a range of 3.3 to 3.7 is acceptable. However if every run of 3.5 comes out at 3.7 then you need to reduce either duration or intensity to get the correct Training Effect. Similarly if they all come out at 3.3 then you need to increase the duration or intensity to get the correct balance. Use this +/- 0.2 rule for all sessions. Re-test Repeat the Cooper test running test at regular intervals to confirm the software settings and to monitor your training progress (at least once every 3 months). If running 1500m to marathon time trials or races use your running time to review performance. Under recovery Under recovery is the main reason why runners under perform or deteriorate. The traditional view has been if it s not hard it hasn t done any good. Continual hard training leads to under recovery, illness, injury, over training and under performance. A good training program balances duration, intensity and recovery to maximise physiological adaptation and race performance. Automatic update facility If using the automatic update facility the software will automatically prompt you if an up date is needed if this involves reducing the Activity class you should use this an as opportunity to review both your settings and training programme. A recommended reduction in Activity class may simply mean that you have entered an insufficient number of training hours (Activity time). Heat/Cold/Humidity Don t misinterpret sessions in extreme environmental conditions. Heat and/or high humidity in particular will have a marked influence on your performance. Heart rate will be elevated significantly and pace or distance will be reduced. Do not take this as an indication of deterioration adapt your running session to the conditions. Illness Training whilst ill is not recommended. Sometimes deterioration in performance is a precursor to illness - STOP TRAINING You will recover quicker with rest. When you restart ease back into training with some Training Effect level 1 & 2 runs. Rest and Recovery You can only train as hard as you can rest Rest is good. If you feel tired you probably are tired. Recovery between sessions is not all about the duration, intensity and Training Effect of your running sessions. Recovery is influenced by many other factors. Simple influences may be diet, hydration and sleep. More complex issues concern work and family stress. You need to be aware of the influence of your individual lifestyle on your recovery. If it is clear that 38

you not over training then look at lifestyle issues for the cause of any deterioration. If you are in a period of heavy work or family stress reduce the number of training sessions and both the duration and intensity of the sessions. A maximum of 3 sessions per week with a full 24 hours between each one is recommended. A Training Effect not exceeding level 2 (1-1.9) should be sufficient to maintain fitness in the short term and help manage recovery and reduce stress. The Training Effect level 2 Rule In periods of illness, injury or stress never exceed Training Effect level 2 (1-1.9) for any session. Using Table 5a this will limit exercise to 15 minutes for Activity class level 0 runners up to 60 minutes for Activity class level 10 runners. This is a short term rule only. 3 sessions per week at this Training Effect level is insufficient Activity time to maintain a high Activity class so if recovery is prolonged a reassessment of Activity class may be necessary. 39

Suunto Running Guide 5.5 Should I improve all the time? The simple answer is NO. There are limits and it is important to know your limits to get the most out of your training and to prevent over training. There are three questions to consider: Have you reached your physiological limits? Are you fighting age decline? Is your training ineffective? Physiological Limits Not everyone can be a top athlete, so much depends on genetics. It is true that you can improve aspects of body composition, strength, endurance and maximal oxygen uptake but only so far. For example if you are a male 5000 m runner with a personal best of 16:50 (Activity class 7.5, METs 17.4 = VO2max of 60.9 ml/kg) and have been training for a number of years it is unrealistic to expect to improve that time to 14:25 (Activity class 9, METs 20.9 = VO2max 73.2 ml/kg). However it may still be possible to get a significant improvement with the correct level of duration-intensity-recovery training. Untrained individuals may be able to improve their VO2max by as much as 25% with training whereas experienced runners improvement may only be 2-3%. Manage your expectations to get the best out of your training and the use of Training Effect to monitor training sessions. Age decline The science of aging predicts a gradual decline in the body s ability to function as we get older. The precise mechanisms underlying the aging process are not fully understood, but the rate of decline in the general population of biological and physiological functions is known to be progressive and age related. The reduction in exercise capacity in older individuals stems from a decrease in muscle mass, cardiovascular function and respiratory function. One age-related alteration to respiratory function is decreased respiratory muscle strength and endurance and decline in respiratory muscle strength may lead to breathlessness during activities of daily living and exercise. General evidence Biological and physical peak is reached between ages 20-35 During middle age 35-45 physical activity usually declines with a 5-10kg accumulation of body fat In later middle age (45-65) women reach menopause and men reduce substantially their output of sex hormones. The decline in physical condition continues and may accelerate Early old age (65-75) modest increase in physical activity following retirement but by middle old age (75-85) many people have developed some physical disability and in very old age, (over 85) totally dependency may set in Typical expectation is 8-10 years of partial disability and a year of total dependency Physiological evidence Maximum heart rate declines with age Maximal oxygen uptake (VO2max) decreases by 10% per decade in men and women regardless of age and exercise activity although other studies have shown no decline in aerobic capacity during a 10 year period in people maintaining constant training Factors other than physical activity are also crucial to the decline of maximal oxygen uptake heredity, increase in fat, decrease in skeletal muscle mass However, it s not all bad news; several studies have shown that for athletes the decrease in maximum heart rate from age 50-70 is smaller than non-athletes. Additionally exercise training for older people may increase aerobic capacity to the same relative extent (15-30%) as in younger adults. Indeed, the endurance performance of older athletes provides good evidence of the benefits of maintaining regular exercise to preserve cardiovascular function. The overall conclusion is that exercise training improves physiologic response at any age and improvements often occur at a rate and magnitude independent of a person s age. A key point for older runners is to remember that the older body needs more recovery time than the younger body. The following panel summarises the general and specific age related evidence for biological and physiological decline. 40

Effective Training A common mistake is to always train at high intensity and long duration. This tends to develop one pace running usually characterised by a gradual decline in performance over time. Such runners tend to have a high propensity to illness and over training (usually undiagnosed). By reducing the duration and intensity of training and allowing sufficient recovery there may be significant short term improvement even for older athletes simply because training is more effective. In general more is less and less is more. If you find that your Training Effect is mostly in levels 4-4.9 and over into 5 you are most certainly over training and under recovering. The majority of your training should be in levels 1-3.9 with fewer sessions in level 4-4.9 and rare excursions into level 5. If I don t see improvement why use Training Effect to monitor my training? It depends on your definition of improvement. When you first start using Training Effect you may see significant improvement in the time or distance for the same heart rate and Training Effect. After a while the time, distance, heart rate and Training Effect will plateau into consistency i.e. minimal variation in any of the parameters. This is because there are invisible improvements (physiological adaptation) happening. These improvements may take months or even years to develop. Building base endurance is the key to running faster at the higher intensities. By using Training Effect to monitor your training you can manage your expectations, track each session for the correct level of duration-intensity-recovery, prevent illness and over training and make your running all the more enjoyable. Summary Set realistic goals within the framework of your own physiology and performance Be aware of aging and adjust expectations and the volume of training accordingly remember an older body needs more recovery time than a younger one Develop an effective training program, one that balances duration-intensity-recovery 41

Suunto Running Guide 5.6 Other Tests for Runners Depending on facilities available there are a number of more specific tests that runners can undertake record on their t6c and send to Fletcher Sport Science for analysis by their specialist analysis software. These tests produce reasonably accurate Personal settings for use with the Training manager Software or offer Recovery status updates. Remember that tests are a means of collecting data upon which subsequent performance evaluations and decisions are made but in any analysis there are many factors that may influence the results. Additionally all tests have their limitations and care must be used in the interpretation of the results. Walk Test For those just starting out it may be better to do a two-kilometer walk test to establish a base fitness test. As fitness improves a retest using the Cooper test (see section 3.3) or one of the more specific running tests shown below can be carried out. Sub maximal Tests If you are a recreational runner or just staring out it is not advisable to do a maximal heart rate test a sub maximal test, as the name suggests does not take you to maximum heart rate but collects sufficient data for reasonable assumptions to be made your fitness level and correct Personal settings. There are a number of appropriate sub maximal test which depend on individual circumstances. Email Fletcher Sport Science for details. Maximal Tests Maximal tests as the name suggests take you to your maximum heart rate. They should only be attempted by experienced and competitive runners. As with sub maximal tests there are a number of appropriate maximal tests that can be carried out two tests that are appropriate for HRV analysis are the 20 metre shuttle running test and the Conconi test. The 20 metre shuttle running test is made up of a number of Levels where each Level lasts approximately one minute. Each Level comprises a series of 20m shuttles where the starting speed is 8.5km/hr and increases by 0.5km/hr at each Level. Many gyms and fitness centres have facilities to carry out this test. The test was developed by Leger, L.A. & Lambert, J. (1982). The Conconi test (Conconi et al, 1982) is a simple method for measuring the approximate values of an individual s maximum, anaerobic and aerobic threshold rates. Whilst this test has its flaws it is excellent for extracting reasonably accurate Personal settings. In a Conconi test the runner increases their speed every 200 metres and the heart rate and time, at each 200 metre point, are recorded by the t6c. This gradual increase in speed every 200 metres is maintained until the runner is unable to maintain the pace. Starting pace is usually 8.0kph with the speed increasing every 200 metres by 0.5kph it is best conducted on a flat treadmill for accurate speed control. Overnight Recovery Tests There are many benefits to measuring recovery: Detect early signs of overtraining or illness Optimize training load by finding the balance between training load and recovery Evidence based support for critical coaching decisions Record individual reference values e.g. during off-season when the body is recovered Check the recovery status during hard training periods Check recovery status when subjective feelings and fitness level indicates poor recovery Make sure that the body is recovered sufficiently before a new hard training period The heart responds automatically and immediately to any increase or decrease in stress level. This heart rate response can be used to manage and mitigate the risk of over training, under recovery, illness or injury, to the body. By monitoring the influence of psychological stress and physiological workload it is possible to use an analysis of heart rate to monitor overnight recovery and to moderate the duration and intensity of training to match the extent of recovery. A recovery analysis simply needs an overnight sleep recording on the t6c with a minimum of the first 4 hours of sleep recorded. Contact www.fletchersportscience.co.uk, info@fletchersportscience.co.uk for test prices and full details. 42

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Suunto Running Guide 6. GLOSSARY 6.1 How does the Suunto t6c work? The human heart is a wonderful barometer of the overall physiological and psychological stress experienced by the body. The heart is a muscle, it gets tired and like any other muscle requires time to recover if optimum training and race performance is to be maintained. The heart responds automatically and immediately to an increase in stress and physical workload. This heart rate response can be used to assess Training Effect, the risk of over training, under recovery, illness or injury to the body. By monitoring the overall psychological and physiological stress it is possible to use an analysis of heart rate to moderate the duration and intensity of training and to balance the need for recovery. Tracking Training Effect and Recovery needs only one physiological signal beat-by-beat heart rate data (the R-R interval) which is collected by your Suunto t6c. Although the data collection procedure is simple, the analysis methodology produces accurate Training Effect and Recovery information. Under resting conditions, healthy athletes show a periodic variation in the R-R interval. This rhythmic fluctuation is caused by breathing. Heart rate increases whilst inhaling and decreases when exhaling. By accurately measuring the time interval between heartbeats (known as Heart Rate Variability) it is possible to use the detected variation in time to measure the psychological and physiological stress and fatigue on the body. Generally speaking the more relaxed and free from fatigue the body is, the more variable the time between heartbeats. Increased Heart Rate Variability is linked to good health; decreased Heart Rate Variability is linked to stress or fatigue. 6.2 How easy is it to collect the data? Very easy, simply wear a Suunto t6c or Suunto Memory Belt during your training sessions and download the data into the Suunto Training Manager Software for detailed analysis. 44

6.3 How accurate is the Suunto t6c analysis ACCURACY OF SUUNTO t6c PHYSIOLOGICAL MEASUREMENT VALUES Measured variable Breathing frequency Oxygen Consumption Ventilation Energy Consumption EPOC PEAK Unit 1/min ml/kg/min l/min kcal/min ml/kg Typical Value 20-30 20-45 30-75 8-17 40-150 Average error ± 1.3 ± 1.5 ± 6.8 ± 0.5 ± 10.7 Accuracy 93% 88% 86% 1 89% 93% 2 Accuracy 8/10 96% 91% 88% 1 91% 93% 2 1: When ventilation > 30 l/min. 2: Relative accuracy for an individual person. Accuracy 8/10 means accuracy for eight people out of ten. Example: An average-sized male trains for 45 minutes. Suunto Training Manager displays a total energy consumption of 540 kcal. Calculated from this, the margin of error for the energy consumption is ±0.5 kcal/min *45 min = ±22.5 kcal = ±4.1%. 45

Suunto Running Guide 6.4 Heart Rate Variability The Suunto t6c accurately measures the time interval between heartbeats (known as the R-R interval) using the detected variation to measure the psychological and physiological stress and fatigue on your body. R-R interval R P T Q S This variation in the time intervals is measured in milliseconds. When you put your body under a training load the Heart Rate Variability becomes more uniform. The Training Manager Software uses this variation to calculate information about your body during training to a high degree of accuracy. Your Heart Rate Variability data represents the overall fatigue of your body due to current and prior training sessions, hydration levels, stress, performance anxiety or nervousness or other external stressful influences. The Training Manager Software is able to identify and quantify your fatigue so that you can begin to understand the reasons for your running performance. This will enable you to adjust or periodise your training programme more effectively. You may recover from a running session rapidly (short term fatigue) but carry accumulated (long term) fatigue from running session to running session. This long term fatigue builds up over time and is one reason why you need a periodised training programme that has built in recovery sessions. When comparing sessions using the Suunto t6c you will be able to see how much accumulated fatigue is influencing each session by looking at the difference in fatigue readings. 46

6.5 Excess Post-Exercise Oxygen Consumption (EPOC) The measure of this fatigue or physiological training load is known as EPOC Excess Post-Exercise Oxygen Consumption and is calculated from your Heart Rate Variability data. Simply defined EPOC is the amount of oxygen your body needs to recover after a running session and is measured in millilitres of oxygen per kilogram of body weight (ml/kg). EPOC is most useful to describe the stress caused to your body, especially to the respiratory and cardiovascular system from an endurance activity like running. During a run your body consumes more oxygen than at rest. The higher the intensity of your training, the greater the fatigue and consumption of oxygen becomes during and immediately after your running session. Simply put, as EPOC rises fatigue increases and the longer it takes to recover. EPOC accumulates faster with high intensity training but not necessarily when you increase the duration. Low intensity running may not result in a high EPOC value even if the duration of the training is exceptionally long. With high intensity running you can reach a high EPOC value even in a short period of time. The effect of training duration and intensity (%VO2max) on EPOC accumulation 250 225 100% VO 2max 90% VO 2max 80% VO 2max 200 175 EPOC (ml/kg) 150 125 100 75 50 25 0 70% VO 2max 60% VO 2max 50% VO 2max 40% VO 2max 30% VO 2max 5 10 15 20 25 30 35 40 45 50 55 60 Time (minutes) To recap, EPOC is the physiological load or fatigue caused by training and is used to determine the individual Training Effect of each running session. 47

Suunto Running Guide 6.6 Training Effect and Recovery Time EPOC is a measure of the Training Effect of your running session. The Training Manager Software provides you with data to measure the Training Effect of a running session based on its duration and intensity. EPOC is given a numerical value (e.g. 159 ml/ kg millilitres per kilogram of body weight). The software relates the EPOC value to your own personal physiological data from which it calculates the Training Effect Level for each running session. Training Effect Level is an objective measure of the effect of your running session was the session of sufficient level to maintain or improve your fitness. The software divides the Training Effect into five levels: Training Effect (TE) 1 Minor Training Effect Interpretation This workout advances recuperation, and with a longer duration (of over one hour) improves basic endurance. Does not significantly improve aerobic performance. 2 3 4 5 Maintaining Training Effect Training Effect Improving Training Effect Over-reaching Training Effect This workout maintains aerobic performance. It builds a foundation for a better respiratory and cardiovascular condition and higher intensity training in the future. This workout improves aerobic performance if repeated 2 to 4 times per week. Training at this level does not yet place special recuirements for recuperation. This workout, repeat 1 to 2 times per week, highly improves aerobic performance. In order to achieve optimal development, it requires 2 to 3 recuperative workouts (TE 1-2) per week. This workout has extremely high effect on aerobic performance, but only if followed by a sufficient recuperation period. This workout has an extremely high exertion level and should not be performed often. 48

The divisions of these levels are shown as EPOC values and are individualised dependent upon your fitness level and prior training history. So for a novice runner an EPOC value that indicates a highly improving level may only be a recovery level for a more experienced runner. CORRECT TRAINING LOAD ENSURES OPTIMAL PROGRESS EPOC 250 225 200 175 150 TRAINING TOO HARD Too hard to current shape Risk of overtraining Need to adjust training OPTIMAL TRAINING LOAD AREA Improving training effect No need to change the training methods Optimal training load area Targeted training progress 125 100 Training session 75 50 25 TRAINING TOO EASY When getting into better shape, training load should increase to create improving training effect. Need to adjust training 0 0 2 4 6 8 10 12 14 16 18 20 22 TIME (Weeks) 49

Suunto Running Guide It is important to recognise that Training Effect is also an indication of the Rest and Recovery period needed before the next training session Well timed rest is one of the most important factors of your training The effectiveness of a training session can be negligible or even detrimental if you do not include sufficient rest and recovery and periodisation into your training programme. Your body needs time for recovery after a single high intensity session or a hard training period of severaldays or even after a low intensity but long running session Without rest your body s adaptation to the training stimulus will not occur. In the worst case training will lead to exhaustion and a state of overstress otherwise known as overtraining or under recovery. Training Effect displays the general exertion level of your training If your EPOC value is often in the highly improving or over reaching level (levels 4 and 5) the risk of illness, injury or overtraining increases. The diagram below illustrates the Training Effect caused by five training sessions with different levels of intensity. The training sessions correspond to Training Effect levels 1 to 5. During training, Training Effect level temporarily decreases but begins to rise during recovery. After a certain amount of time performance rises above the pre-training level because the body is preparing to handle the next training stimulus better than before. EXERTION, RECOVERY AND TRAINING EFFECT Performance Starting Level Training 1-2 days 0,5-1 days 3h-1 day 1 1-4 days 2-7 days Training Effect (1-5) Time 2 3 Recovery 4 Exertion 5 50

If your body does not receive the next training stimulus within a certain period of time the achieved Training Effect begins to slowly decrease. However, if the next high intensity session is held BEFORE your body has recovered from the previous one the Training Effect will remain lower than it would have been after full recovery. Continuous hard training with insufficient recovery will slowly lead to lower performance and a long term state of overtraining. When over trained even a long period of recovery may not be enough to return performance to the original level. Training Effect levels should also be considered in the context of Recovery Time Scale of Recovery Time (Depends on the time spent at each level): Training Effect 1-2 2-3 3-4 4-5 5 Recovery time in hours/days 3 hours to 1 day 1 to 2 days 1 to 4 days 2 to 7 days 7 days + It should be noted that Training Effect measures the cardiovascular effects of training it does not measure neuromuscular fatigue or muscle soreness and stiffness. Whilst training sessions in Training Effect levels 3 and 4 will promote race specific neuromuscular adaptations Training Effect is not a direct measure of the neuromuscular fatigue. When considering your recovery needs and planning the balance of your training program these additional recovery issues need to be included. Neuromuscular fatigue can be defined as fatigue representing the decline in muscle tension capacity with repeated stimulation. Commonly this manifests itself in an inability to achieve a sub maximal or maximal exercise or training response. The exact causes of neuromuscular fatigue are unclear. Muscle and stiffness can persist for several hours whereas muscle soreness (DOMS delayed-onset muscle soreness) can appear later and last for a number of days. There are a number of direct causes of DOMS such as minute tears in muscle tissue and overstretching. Neuromuscular fatigue and muscle soreness and stiffness extend the recovery period required before the body is ready for the next training session. Longer more sustainable running may leave you less exhausted but will cause more total fatigue resulting in a higher EPOC value. EPOC values correlate strongly with the lactic acid level of your body although for long-endurance training the correlation is not as strong. As a general rule a high Training Effect (4-5) can only be reached in training that also causes high lactate. Base endurance training with low lactate also has low Training Effect (1-2). Some of your running sessions will be interval training rather than continuous running where periods of high heart rates are followed by recovery periods. If the intervals are long and the recovery periods are short EPOC may reach a sufficiently high level to give you a Training Effect level. However, for short intervals even with short recovery periods your EPOC may not accumulate sufficiently to calculate a realistic Training Effect. Heart rate may rise to high levels but differs from runner to runner. The objective measures which can be used to assess the intensity of these shorter sessions are Oxygen Consumption, Respiration and Ventilation Rate. 51

Suunto Running Guide 6.7 Oxygen Consumption Heart rate indicates the transfer of blood and oxygen to muscles. Oxygen consumption indicates how the muscles use the oxygen for work. Oxygen consumption increases in a more linear manner as exertion increases and is considered to be the most reliable variable to estimate running intensity. %VO 2max < 30% daily physical activities, very light aerobic training < 50% light to moderate pace, basic endurance training < 75% moderate to hard pace, hard endurance training > 75% very hard, VO 2max training Oxygen consumption (VO2 ml/kg/min millilitres per kilogram of body weight per minute) is directly dependent on the amount of work your body does. Maximum oxygen uptake (VO2max) is a personal value, affected by your training history and genes and for running is measured in millilitres per kg of body weight (ml/kg). A common misconception is that maximum oxygen uptake directly describes a runner s performance level. Performance is determined by how close to the maximum level a runner is able to maintain performance throughout a running session and by the economy of the performance. Economy means how much of the oxygen consumed by the runner s body converts into performance. Oxygen consumption remains more or less the same or slightly decreases for a set standard running session, while maximum oxygen consumption may increase as running fitness improves. The Suunto t6c estimates your MET value (metabolic equivalent) also shown as Max performance capability in the Training Manager Software. One MET corresponds to the oxygen consumption of a person s basic metabolism so the maximum performance level in METs represents the ratio of energy and oxygen consumption during maximum performance compared to the consumption at rest. One MET, the oxygen consumption at rest, is 3.5 ml/ kg/min millilitres per kilogram of body weight. Based on the Training Manager Software calculated MET value you can estimate your maximum oxygen uptake (VO2max ml/kg millilitres per kilogram of body weight) by multiplying your MET value by 3.5. Of course if you have had your maximum oxygen uptake measured you should use that value or you can estimate it from the Tables in Section 3 and enter a MET figure closer to its real value. 52

6.8 Respiratory and Ventilation Rate For every running session the Suunto t6c also calculates Respiratory Rate the number of breaths you take per minute (bpm) and Ventilation Rate (l/min) the amount of air you breathe per minute in litres. Changes in these breathing values also indicate changes in your body s physiological state. As you run your muscles consume more oxygen than at rest, increasing the body s oxygen demand. The increase in Respiratory and Ventilation Rate is non-linear when running from rest to maximum intensity the higher the intensity the faster the increase. Respiratory and Ventilation Rate can also be used as additional measures of intensity. RESPIRATORY RATE SCALE DURING EXERCISE respirations/min < 15 rest < 20 low training intensity < 35 moderate training intensity < 50 hard training intensity > 50 very hard training intensity VENTILATION SCALE DURING EXERCISE These values depend on body size, sex and fitness level and include ranges in the table below. 6.10 Resting heart rate Resting heart rate is the lowest number of beats per minute when you are at complete rest. Resting heart rate will change as a result of regular training so this is a variable to update periodically runners who have trained over long periods tend to have exceptionally low heart rates low 50s, 40s and even into the 30s. The best way to establish your resting heart rate is to check first thing in the morning as soon as you wake up. Check it for a few days to get a settled reading. 6.11 Maximum Heart Rate Maximum heart rate is the highest possible heart rate your heart can achieve. The software uses a formula to calculate your maximum heart rate based on your age. However actual maximum heart rate may vary as much as 20-30 beats from formula calculated value. The Suunto t6c Training Manager Software is extremely sensitive to maximum heart rate. It is a critical variable in the background analysis so a running specific test is the only realistic way of assessing this value. Remember maximum heart rate tests are extremely demanding and should only be attempted by experienced and competitive runners. If you are an inexperienced runner you should use the software calculation until you are fit enough to carry out a maximum heart rate test. l/min < 10-15 rest < 30-50 low training intensity < 60-100 moderate training intensity < 80-150 hard training intensity > 80-150 very hard training intensity 6.9 Vital capacity The Suunto t6c also estimates your Vital capacity generally known as forced vital capacity (FVC) which is the total amount of air in litres that is breathed out after completely filling the lungs. Vital capacity is used in the calculation of the Ventilation Rate. If you have had a recent lung function test you have the option of personalising the calculation by entering your measured value. 53

Suunto Running Guide 7. REFERENCES White Papers by Firstbeat Technologies Ltd. 1. VO2 Estimation Method Based on Heart Rate measurement 2. Indirect EPOC Prediction Method Based on Heart Rate Measurement 3. EPOC Based Training Effect Assessment 4. An Energy Expenditure Estimation Method Based on Heart Rate Measurement Copies are available from www.firstbeattechnologies.com Scientific Sources: Pulkkinen, A., Kettunen, J., Martinmäki, K., Saalasti S., & Rusko, H.K. (2004). On- and off dynamics and respiration rate enhance the accuracy of heart rate based VO 2 estimation. ACSM Congress, Indianapolis, June 2-5, 2004. Abstract: Medicine and Science in Sports and Exercise 36(5). Rusko, H.K. (Eds.) 2003. Cross Country Skiing. Handbook of Sports Medicine and Science. Massachusetts: Blackwell. Rusko, H.K., Pulkkinen, A., Saalasti, S., Hynynen, E. & Kettunen, J. 2003. Pre-prediction of EPOC: A tool for monitoring fatigue accumulation during exercise? ACSM Congress, San Francisco, May 28-31, 2003. Abstract: Medicine and Science in Sports and Exercise 35(5): Suppl: S183. Rusko, H.K., Pulkkinen, A., Martinmäki K., Saalasti S. & Kettunen, J. (2004). Influence of increased duration or intensity on training load as evaluated by EPOC and TRIPMS. ACSM Congress, Indianapolis, June 2-5, 2004. Abstract: Medicine and Science in Sports and Exercise 36(5). Saalasti, S., Kettunen, J., Pulkkinen, A. & Rusko, H. (2002). Monitoring respiratory activity in field: Applications for exercise training. Science for Success conference. Jyväskylä, October 2-4, 2002. ACSM American College of Sports Medicine. (2001). ACSM s Guidelines for Exercise Testing and Prescription. Philadelphia: Lippincot Williams & Wilkins. Leger, L., Mercier, D. 1984. Cross Energy Cost of Horizontal Treadmill and Track Running. Sport Medicine 1 : 270-277. Shvartz, E., Reibold, RC. 1990. Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med 1990; 61:3-11. Oja, P., Elovainio, R., Vuori, I., Raivio, M. 1979. Kuntotestisuositus. Vammalan Kirjapaino Oy. 54

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