The following table should give you an idea of the typical aerobic and anaerobic Training Effect (TE) values you can expect from a proper workout.
| Run type | Typical aerobic TE | Typical anaerobic TE |
|---|---|---|
| Long slow distance | 2.0–3.0 Maintaining aerobic fitness |
0 No anaerobic benefit |
| 20-minute threshold | 3.5+ Improving lactate threshold |
0 No anaerobic benefit |
| Lactate threshold intervals | 3.0+ Improving lactate threshold |
0–2,0 Minor anaerobic benefit |
| Sprint intervals 10 x 50 metres at 150–200% of VO2 max |
0–2.0 Minor aerobic benefit |
2.0–3.0 Maintaining speed |
| Speed intervals 10 x 400 metres at 100–105% of VO2 max |
2.0–4.0 Improving aerobic fitness |
3.0–4.0 Improving economy and anaerobic fitness |
| Speed intervals 10 x 400 metres at 110–115% of VO2 max |
2.0–4.0 Improving VO2 max |
4.0+ Highly improving anaerobic fitness |
| 800-metre race | 2.0+ Maintaining aerobic fitness |
2.5+ Maintaining anaerobic fitness |
| 5 km race | 3.5+ Improving VO2 max |
1.0–2.0 Minor anaerobic benefit |
| 10 km race | 4.0+ Highly improving VO2 max |
0.0–2.0 Minor anaerobic benefit |
Keep in mind that the Training Effect values and descriptions above are illustrative examples. Depending on your personal training habits, your experience may differ. For example, if you add walking or faster, varied-pace running to your long runs, these may increase the anaerobic training effect.
As with many Garmin and Firstbeat features, it may take several workouts before the watch has measured your fitness metrics and can deliver highly accurate results. While the device is still learning about you, you may see atypical Training Effect values.
