When you train wearing a compatible device, your performance is analysed in real time and the physiological impact of the activity is shown, so you can understand the significance of your effort. To do this, it helps to understand how different intensities and changes in intensity support and trigger your body's adaptation.
Anaerobic training load (purple): the number in the first row and the accompanying colour bar show how much of your training load over the past four weeks came from anaerobic efforts. The main way to increase anaerobic training load is to do activities that raise your heart rate quickly. These are usually high-intensity efforts lasting from a few seconds to a couple of minutes at a time, separated by low- or moderate-intensity recovery intervals during which your heart rate drops. Including HIIT sessions in your programme is a good way to make sure you get enough training load from anaerobic training.
- Key example: Sprint interval runs
High aerobic training load (orange): the number in the middle row and the accompanying colour bar show how much of your training load over the past four weeks came from moderately high or high-intensity activity. This is the effort accumulated during workouts when your heart rate was significantly elevated and the high intensity lasted several minutes, and in some cases more than 30 minutes.
- Key example: Tempo runs
Low aerobic training load (light blue): the bottom number and the accompanying colour bar show how much of your training load over the past four weeks came from low-intensity efforts. This is the part of your training load generated during “conversational pace” efforts, meaning you can still talk and chat while training.
- Key example: Long slow runs
