What Is Training Load And How Is It Calculated?

[@runningchannel]

Got any questions we didn’t cover? Or maybe you’re going to pay more attention to training load now? Tell us in the comments 👇

[@CSWells-uq4jx]

I just get frustrated when my Garman tells me that I’m fully recovered, but I have an injury or a niggle that’s telling me that I still shouldn’t work out hard that day.

[@kierenkd]

What is the Garmin suggested workout guiding me towards? It has no idea if I'm training for 1 mile or 50 miles. I'm actually 31 days in to a 126 day Half-Marathon plan from Jack Daniels

[@hairyairey]

Tomorrow is 500 days in a row of running every day at least 5km. Have already passed 1,000 miles this year. Not every run is a hard run and if I didn't run, I would currently manage less than 1,000 steps per day whilst working from home.

[@claudiapetrie9233]

@@hairyairey So you don't have a 500 day run streak then? You have a 1,000 step per day streak?

[@hairyairey]

@@claudiapetrie9233 I have run every day for well over 500 days

[@jencreamer3486]

I needed this. I've definitely had days where I wanted to throw my watch when it would tell me a ten mile run was "unproductive" 🤣

[@dri1811ya]

Yea I don't really pay attention to Training Status anymore. I used to run aimlessly. Now I run with a training plan, swim laps, and Strength train and lo behold my Vo2max is down 3pts... 🍻

[@carlogaytan7010]

@@dri1811ya Its called strain. Tolerance goes down with training, and strain goes up. When pairing hard training with recovery sessions it will mean you tolerance and VO2Max will rebound to higher than it was before. You cannot expect you fitness to get better by just training alone.

[@runningchannel]

Hope you found it helpful, Jen! It's definitely made me think more about the different kinds of training I'm doing 😊

[@WayneWBishop]

Certainly. After seeing the word “unproductive”staring me in the face after after every run I traded it in for the Polar Vantage V2.

[@geometerfpv2804]

Jen, you should carefully consider your heart rate zones. If you rarely get a “high aerobic” rates workout, but you know you have runs where you push hard, it’s likely your zones don’t really match your body. You should be able to run in your zone 4 for 20-30 minutes straight. If that seems completely impossible the way your zones are set up, lower your max heart rate until it’s possible, and your watch will start giving you instructions more accurate for your body. Also keep in mind that to be “productive”, you need a good mix of high and low intensity, so, if you only do long slow runs, it won’t give your “productive”. This is backed by science: your VO2 max won’t increase much without higher intensity (zone 4 and 5) work.

[@annaseyfert4541]

Watch: "training load unproductive" Me: "how dare you, watch" 😂

[@runnerwatch2280]

Set a PR. Get a CR. Garmin: “unproductive” Me: “I hate you”

[@runningchannel]

Haha - we understand your frustration! Hope the video helped decipher this a bit?

[@kleingeld6132]

I really wish they would get rid of the term "unproductive". I finally started to feel good about my runs again and that stupid thing tells me I'm being unproductive. Might be silly but really didnt feel great.

[@runningchannel]

We completely understand your frustration Klein. Garmin say that the term unproductive can be misconstrued. So many things go into calculating your training status, including your sleep, heart-rate, lack of nutrition and stress. It's not just one particular run that can tip the scales, but part of a bigger picture which hopefully can help you to make changes to your routine if they are needed. Hope this helps to explain and thanks for watching 😊

[@bobsmith4817]

I’ve stopped putting any faith in what my Garmin says in relation to gaining or losing fitness. It is so contradictory at times and in direct conflict with other indicators of where my fitness is. I still love the Garmin and love the stats and use them for myself. But I stopped paying attention to that part of it.

[@Jaigarful]

I'm a big guy, like 40 lbs overweight, so things like the weather have a big impact on my running performance. Garmin just can't account for that, and that's fine. I think the secret is to just understand what the data means and how to use it.

[@runningchannel]

Thanks for your feedback, Bob - we'll share this with Garmin.

[@bobsmith4817]

@@runningchannel Wow. I’m shocked you guys wrote back. I love your stuff and watch all your videos. Keep up the good work guys!!

[@wiggan54]

I keep getting a messenge that I need to do "low aerobic workouts" witch is impossible when you have a high pulse even at low intensity. An easy run will have me in zone 4 the entire run. So I keep getting an "unproduktive" status no matter what I do. Witch is pretty annoying.

[@SkyyThePuffin]

I have the same but opposite problem. My heart rate is really low, so even if I run hard and get exhausted, I'm not getting "enough" high aerobic work

[@gyozakeynsianism]

I might suggest that you guys adjust your HR zones. Your resting heart rate and/or "max" heart rate may be off!

[@runningchannel]

Thanks for watching. You can adjust your heart rate zones so that they are more specific to you. Garmin's heart rate zones are generically set based on age. Hope this helps

[@geometerfpv2804]

To everyone frustrated with their Garmin training load: make sure your heart rate zones are set correctly! You should be able to run completely in zone 4 for 20-30 minutes. If this isn’t possible for you, lower your max heartrate until it is. You’ll get much more accurate training feedback.

[@jamiemegson5291]

This is really true, especially if you use the default zones set off max heart rate (which is basically set off your age…) Mine were way off, I was in zone 3 for an easy effort- once I adjusted, went from unproductive to productive within a few runs. Garmin has 3 different ways of setting your HR zones too depending on what kind of training you’re doing- do some research and have a play around and it’ll make a lot of difference 👍🏻

[@paullambert2668]

Having the HR strap makes a big difference - it then sets heart rate zones automatically.

[@runningchannel]

100% and thank you for sharing this! Your HR zones are super easy to adjust from the Garmin Connect app. And we've got a video all about HR zones too if you need further guidance: kzbin.info/www/bejne/fKCndYFtiZqqnrs 😊

[@giodc8599]

@@paullambert2668 I did a lactate threshold test and then again i did the baseline workout for my Garmin Coach and it seems like it has been adjusted accordingly, is that correct?

[@paullambert2668]

@@giodc8599 That does sound correct to me, but I'm no expert.

[@P0rQpine]

Need another one about performance condition. I dont get how its calculated

[@runningchannel]

Thanks for the suggestion 😊

[@RealStrategyGamingClassics]

I think you don't need to know the actual math. Its like logs and geometric means probably with like data type numbers into an array, then a formula for that not like math equations. As you track an activity with your Garmin watch, performance condition 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. During the first 6 to 20 minutes of an activity, your watch displays your performance condition score. Performance condition can be an indicator of fatigue, especially at the end of a long training workout. Performance Score Excellent > 10 Good 2 to 10 Baseline -1 to 1 Fair -10 to -2 Poor -20 to -11

[@timmy111]

I really like these videos that you've been doing lately with Garmin. I'm learning so much about my watch!

[@runningchannel]

Glad you like them Timmy! Good to hear you've found them helpful too!

[@kevindecoteau3186]

Is there a watch that gives you nothing but positive feedback?

[@runningchannel]

Ha! We liked this idea Kevin! I have a feeling it would sell out very quickly though...

[@RunWithDaniel]

I used to use runkeeper app and set voice feedback it used to motivate me.

[@aroundandround]

Listening to your body comes first; watches are more like a toy, fun for the quantitatively obsessed, but poor devices for determining how you feel.

[@kentm7731]

I actually find that lack of sleep brings me into "unproductive" status despite being in"optimal" training load.

[@carlogaytan7010]

All these comments might actually make me stay with Polar. They use Detraining, Maintaining, Proggressive, and Overtraining. They dont have anything about "Optimal" or sub optimal. I fear this is due to the 745s whole intensity ranges and how they all have to be I the optimal ranges for the watch to tell you that you are training optimally. That would be frustrating.

[@kentm7731]

Carlo Gaytan it truly can be too much info at times. To be honest "unproductive" was actually useful as it explained possible causes. it listed enough nutrition, sleep, stress and I managed to look at the amount of sleep I had and made adjustments. So my 7-day training load is "optimal" but after my 10 mile tempo with only 5 hours of sleep the night before, yielded that my run session as "unproductive" due to those possible variables, when my easy run from the day before was "productive". That night I made sure to get 7 hours, had a 7 miles easy run and was back in productive. Then I made sure to get another 7 hours that night and did a 12x400 interval track session, yielding "productive" while always being at an 7-day "optimal" training level. So it has made me be more vigilant with my sleep and it has helped my training.

[@giodc8599]

Very interesting. I started running in May and actually set a decent time of 22:37 for my 5K. Up until then i used to just go out and run however i felt like, no schedule, no plan. Went from VO2 of 51 to 48. Now i am following my Garmin coach and i am on week 2 and i am just trusting the process. Got VO2 up again to 50 but it dropped to 49 today. I am literally doing all that the training program says and i stay on the faster side of the pace requested. I am hoping to see actual improvements at the end of the 11 weeks.

[@tritondriver1]

My Garmin stays " Productive" with Tempo . Love Zone 2 however Garmin pretty much laughs .

[@TheoPhysics495]

My garmin was very unhappy about my long run this weekend… 😂

[@runningchannel]

Oh no! What did it say after you finished?

[@jamiemegson5291]

The training status/load feature HATES long runs. I think it’s because generally when you do a long run, your HR gradually increases if you keep the same pace, and the watch thinks you’re unfit because your hr is increasing but your pace isn’t… even worse doing long runs in hot temps when the hr goes up 5-10bpm for the same pace 😂

[@Roger101Watson]

@@jamiemegson5291 Yeah I absolutely found that too on my first ever HM this month. After following the Garmin coach trainer the watch tore me a new one when I had finished saying unproductive, overreacher etc.

[@justintime343]

the training load frustrates me because I don't wear my watch 24/7 and so it thinks I've taken breaks when in fact it just doesn't know about specific workouts or rest periods.

[@montgomery1231000]

I strictly run in the aerobic zone and once in a while run full throttle. HR 165 plus, Usually 135. 76 miles last week. 2 months ago I was running 11 minute pace on trails with a HR of 135 and now running 15.5 miles at 8:47 pace with the same HR. I almost always run in the aerobic zone but it sure is fun to be able to crank it up and run anaerobic once in a while, makes it enjoyable.

[@montgomery1231000]

If your breathing is hard, laborious you are I. the anaerobic zone and need to slow down unless it is a full throttle day. If you can breath well you are aerobic.

[@rene9582]

Generally speaking my Garmin is right about “productive” and “unproductive” indication. Body battery and stress is also accurate. When I went through COVID-19, my Garmin really showed very plausible measurements. Also during recovery the parameters showed gradual improvement which was exactly spot on how I felt myself.

[@runningchannel]

Really interesting, Rene - thanks for sharing!

[@daveadiver]

I've been having a very frustrating time with my Garmin and Training Status. After months of it telling me I was overreaching or unproductive I opted to follow the Garmin training suggestions. Frustratingly these two features of the watch do not seem to tally with one another i.e. you carry out the training suggestion to the letter and then Training Status tells you you're unproductive, and then for good measure, just to make sure your moral really takes a knock, decreased your VO2 max as well!

[@thestamsvideoproduction7427]

Are you following the suggested workouts based on pace or heart rate? If your pace is off slightly you could be running too quick and overloading your body which will not give you positive results.

[@daveadiver]

@@thestamsvideoproduction7427 I am doing them based on heart rate and sticking rigidly within the zone as given on the watch during the work out. I went through a patch of nearly a week where despite following the suggestions to the letter my status remained unproductive...it was frustrating to say the least.

[@ga2781]

The HR zones are calculated purely on age. I definitely needed to adjust mine. I did a threshold run and then looked at my HR during that... I changed my zone 4 HR to match that.

[@RunWithDaniel]

I love to listen my body and it gives the best feedback I need.

[@daveadiver]

@@RunWithDaniel rapidly the conclusion I am coming to. I have come to the conclusion that all these fancy whizbits don't/can't deliver on the promises they make.

[@TatianaShovkomud]

Love the Garmin-related videos! Thank you for the useful info 😊

[@runningchannel]

Glad you like them!

[@TrainAsONE]

For all those runners who feel at odds with their Training Load / Status, i.e. feel that sometimes it does not match up to reality. From the Firstbeat published data that one presumes the algorithms are based upon, using a sample of just over 30 runners, the mean absolute error was 13.7 ml/kg. Thus on average, the estimated EPOC was out by this value, which considering almost half the test measurements had measured EPOC's less than 25 might be considered high. I don't have access to the raw data to make any real conclusions, but my gut feeling is that the calculated EPOC is probably biased, underestimating at the lower values, and overestimating at the upper values. (Of course we knew the estimate could not be entirely accurate as the algorithm uses HRmax and VO2max estimates, both of which are known to be highly problematic - in fact a 2019 published paper concluded that VO2max calculation by wrist worn devices was most likely not accurate enough for use in either sports, health care, or rehabilitative applications.) But hey ho. It's all a bit of fun. Anyway, who said that making training decisions according to EPOC or allowing your oxygen consumption to return to near normality before training again is a good thing to do?

[@filip-z]

Do you have links to these studies?

[@Mindolluin]

If EPOC measures my post-exercise heartrate, do I need to keep my watch strapped on when I jump under the shower post-exercise?

[@gmnavarra]

I just upgraded last week to a Garmin watch that includes the training status feature so this video was great timing to help me understand it better!

[@runningchannel]

Great to hear Gina!

[@petercallow353]

I am a veteran who runs and cycles (indoors and on road), I have three sources of training load data that go to Garmin: running (Fenix), road cycling (edge) and indoor cycling (Zwift- thanks to dcrainmaker for pointing this out). My problem is, once everything is synced I’m never sure whether the load focus data refers to the overall data, or to the Fenix (running). I have been using the metrics you mention as my training load is usually too high and my load focus is usually high aerobic biased, or too little low aerobic. As one of your other videos pointed out, using the Today’s Suggestion feature seems to be rectifying this. I’m hoping this will enable my VO2max to rise a bit further (after many years of road cycling, it’s possible this is already close to my max - who knows). I do get lots of Productive days, so I’m hoping for an increase - my Lactate Threshold and its associated pace are definitely improving, even if my VO2max isn’t changing. I can see why people get confused…

[@jefferymoore8019]

My first few rides were unproductive until I started adding in intervals. I'm actually resting now because my score is about 1k. Not sure how accurate it is, but it does help.

[@montgomery1231000]

I dont look at my watch at all during the run I can tell by my breathing. Makes it more enjoyable not to look for me anyway.

[@arielleleverett1377]

Wow, I clearly know nothing about running watches! I'm starting to see why people get so into them.

[@runningchannel]

Definitely Arielle! There's so much information available which can help your training 😊.

[@davidjuson5608]

Useful, thank you. And nice to see Rick running again. (I presume it's a pre-injury recording?) I've had my Forerunner 245 for about six months and am slowly coming to terms with it -- I have age related issues with IT. I'm attempting to sustain a heavy workload (up to 40 miles a week) as a springboard to marathon training and my sessions are often marked "unproductive" and I am always being advised that I should take extended rests that I can't fit into my schedule. It's somewhat confusing. The watch is, by the way, an excellent tool, it's just not telling me what I want to hear. Maybe I should try more time in bed?

[@runningchannel]

Haha - thanks for watching David! So I would look at the type of training that you're doing and maybe try a week or two with some easier / lower aerobic efforts to see if this makes a difference?

[@Sandy-rn1et]

Great video! I use the Garmin Instinct, and I only get back the Body Battery metric. I do see the battery going flat for a few days if I've been overreaching, and the recharging shoots up on nights where I've had some good days - but it also goes flat for personal stress and poor sleep so it is not a good indicator alone for fitness recovery. So I subscribed to Strava, where I can now get back the Fitness and Fatigue metric because I bounce back and forth between approaching overtraining and recovery. However it will be great to have better insight as to how the Strava Fitness Fatigue and Form actually work, along with their workout intensity measure, and how to use the information to increase fitness at the correct rate, improve conditioning over time, and therefore be able to do more and harder in the long term without recovery issues.

[@runningchannel]

Thanks for sharing this Sandy. We will look into the Strava metric you've mentioned. Remember to listen to your body too. Stats are brilliant and can help us with our training so much, but there's no better gauge of fitness and recovery than how you're feeling. Hope this helps 😊

[@curtdalgleish2903]

Great video! But one important thing to add: If training load, lactate threshold and VO2 Max metrics are to be of any value, a good heart rate monitor chest strap is critical! The heart rate monitor in watches can capture extremely inaccurate data which can completely through off your numbers. I’ve had easy runs registering very high heart rates in my watch and hard workouts where I averaged 120. Garmin 935 is a good watch but it can’t do it all.

[@runningchannel]

Thanks for sharing this Curt.

[@alfromtx245]

This is really interesting. I might have to watch it again just so that my brain can absorb everything. I just purchased the Garmin Forerunner 245 and have been really confused by the numbers. With each workout I've recorded (1 easy run, 1 interval run, and 1 weight workout), it's giving me a training load of unproductive. I was taking this as "you're lazy and you suck." But I guess there's more to it than that. :)

[@ceohhowirun]

Is this similar to “relative effort” in strava?

[@stevebuscemi1006]

No i think thats just how it compares to your average run on your strava

[@timroden6617]

I use a Vivoactive 3 and don't see this anywhere. Is there a list of Garmin devices that have this feature? How do you see this in the app?

[@runningchannel]

Thanks for watching Tim. I've checked over on Garmin's website and you can read more about the feature here, including which devices currently offer it: support.garmin.com/en-GB/?faq=VxKazDQ2mkAmDoQbJriEBA

[@nik9401]

Good stuff! Had to rest for 5 days after my second covid vaccination. Now i’m in Detraining 😅..

[@JustJamsOnly]

My current routine is run a day (low/high intensity alternating), day 2 cycle 10-15 miles outdooors, 3rd day walk 6-8 miles. Daily step average 12500. Garmin tell me I'm unproductive? All I know is my heart rate is down, pounds are shredding, and I'm the most fit I've been in a long time. Listen to the body right?

[@80y3r9]

What next after adding 10%? If I add 10% of time (training ) every week I won't be working or sleeping by '25

[@elijahromer6544]

I'm finding that my Acute load is overestimating how stressful on my body a run was...

[@ryantwigg6463]

I was convinced my Garmin (I love it, just taking the p*ss) tries to be my friend the first week I use it by telling me I’m productive and then bang, the rest of my life UNPRODUCTIVE.

[@RealStrategyGamingClassics]

I just got a +7 performance on my garmin yesterday. Thats the highest i ever had on it. Im learning alot from the watch. It likes tempo runs more than interval runs in general i think. THanks for the educational video because im always trying to learn more,. my heartrate went down for same effort i think in 2 weeks is why

[@liammilk5802]

the best I've ever had is -3...

[@Hyperdrive]

I once got a +10, but that was because it was a XC meet and I was excited

[@danbenz6362]

My Garmin says maintaining about 90% of my days yet my heart rate is decreasing, my paces are increasing, and I’m always in the middle to high end of my optimal range. It says I have anaerobic shortage and pestered my for 2 weeks to do speed work until I complied and then received my first unproductive 😂

[@hornsteinhof7592]

I still don't understand training load. 😅 I'm in the optimal range with ideal load distribution for a few weeks and my watch tells me I'm maintaining. What do I need to improve, overreach? 🤔

[@Rachel_Son]

This helped to fill in the cracks of my knowledge about training load on Garmin. Thank you!

[@runningchannel]

Glad it was helpful Rachel 😊

[@justinbrown471]

I have a Garmin watch and I feel when training for ultras it struggles. Also, when running on trails, hills etc VO2 max reduces as it does not take into elevation. Can be a bit annoying.

[@runningchannel]

Hey Justin. Top tip. If you set you watch to ‘trail run’ when you’re out in the trails, it won’t count towards your overall VO2 max score. Same with ‘indoor run’, in order to preserve the accuracy of your fitness level trend. hope that helps! Anna

[@justinbrown471]

@@runningchannel Hey Anna, Thanks, that would make a massive difference. I ran 23 miles in Shropshire hills and covered 1200+m elevation, VO2 max dropped. Now you've advised using trail run I will try it next weekend. Thanks again.

[@steallen1090]

Had watch 2 months. First run was unproductive. Rest wernt. I run 5 days a week

[@ov5502]

I did two 10 mile runs in the last few days… Now my watch says unproductive :(

[@runningchannel]

Yes - that's probably to do with the intensity. Try mixing up your training so you're getting some easy runs, steady and some intervals too. Hope this helps 😊

[@user-jl2wd1it8h]

In Uganda we don't have fancy measures. We often run 300k per week with almost no food.

[@SofaKingA]

Very informational, thank you!

[@anagamin6793]

I do both running and cycling during a week. May i know if my cycling activity counts into VO2Max calculation? Please note i do not have a watt metre when biking. It seems to me that my biking day doesn’t gain any VO2 max.

[@runningchannel]

Thanks for watching! All activities that you do and record with your Garmin watch should count towards this calculation. Hope this helps

[@denbriggs82]

Apparently I’m lacking Anaerobic activity. Despite doing Track training, hill training and tempo runs.

[@runningchannel]

Hmmm that's interesting Den. Do you check your HR zones after these activities to see which range your activity is classified? If you feel your heart rate zones are too low - it is possible to adjust these manually. Check out our video on Heart Rate Zones for more info on how to do this: kzbin.info/www/bejne/fKCndYFtiZqqnrs Hope this helps 😊

[@paullambert2668]

I have this issue. I do 100m sprints, 400m sprints, 2km tempo, 5k fast run. All of them touching my max heart rate (180-ish), all with HR-Run strap. But my watch never thinks I'm doing much anaerobic - never goes above about 2.5 anaerobic effort. I hear it uses heart rate variability and other things - but very interested in how anaerobic load is actually calculated.

[@montgomery1231000]

@@paullambert2668 Weird

[@shulimiron6415]

is training effect the training load the same ?

[@dri1811ya]

Afaik TE is for one particular activity (anaerobic and aerobic). TL is over 7 days.

[@TomiMakitalo]

I've been using Garmin Fenix 6X pro for little over a year now and it's been a huge help to get my overall fitness level up. Its recommended daily exercises have encouraged me to add some high intensity interval training into my weekly training program (which I have not done at all before switching to Garmin). It's not all good though. I'm running marathons, so I need to do longer runs too. Everytime I do my long run (21k plus, training load around 200) training status dips to 'unproductive' and the watch tells me to concentrate on rest. It seems that fenix never even recommends long runs, and it's programmed to focus on increasing runner's VO2max. It really needs an option to select what kind of training you prefer...

[@runningchannel]

Thanks for your feedback Tomi! We'll pass this into Garmin 😊

[@runningchannel]

Garmin have come back with the following reply Tomi: It's very likely that your overall endurance is not keeping up with the bigger runs. Are you building up towards 21k single runs or just going big once in a while? As you get fitter, your suggested workouts should get longer to match your fitness level. Hope this helps

[@TomiMakitalo]

@@runningchannel Thanks for the answer! I have ran several full marathons and run 21k every two weeks. I have been increasing speed of the 21k runs so maybe I have been pushing myself too hard lately? Anyway, thanks again to Garmin and to you for the answer 😀

[@Sean-hd1bp]

More videos explaining the dark magic in my watch please 😁

[@runningchannel]

Haha! Coming your way, Sean!

[@Running_for_His_glory]

Thanks for the video, better understand the indicators. Would you know any reason why my Forerunner will show fitness as ‘- -‘ (ie no arrow) but the load will have a horizontal arrow? Also, can you do a video on MAF method?

[@runningchannel]

Thanks for watching Pascal. Which Forerunner do you have? We don't have a video on MAF specifically, but do mention it in our Heart Rate video here: kzbin.info/www/bejne/fKCndYFtiZqqnrs

[@cardiogiggoer]

I am very much in the low aerobic shortage camp 🤣😭

[@baseendje5763]

I'm always having the greatest difficulty keeping my heart rate in the aerobic zone (3) during runs, anything beyond walking surpasses zone 2. Anything that involves the recommended 165+ spm shoots me up to the threshold zone (4) within a minute, even if I'm jogging in place.

[@iggalan]

There are several factors contributing to this problem. First you Max heart rate needs to be reasonably accurate, I'm not going to extend in that, there's plenty of videos. Second you need to measure with your resting heart rate, your Garmin watch has an option for that and this is updated automatically based on your daily reading. Then there is the actual training part, running in Z1 & 2 require a good aerobic base, that means training in this zone for months and months. At the beginning there's going to be a lot of run-walk-run, and over time you're going to run more and walk less except on steep sections. I've spent over 8 months training a lot in Z2 and now can fully run in Z1 & Z2 even in steep climbs (but at 8m30s / Km). Before my heart rate would shoot up to 150+ quickly.

[@baseendje5763]

@@iggalan I appreciate the feedback, though I wonder what more I could do to improve my aerobic base. I exercise 6 times a week on avarage about 1.5 hours a day in a combination of running, cycling and swimming. At both high and low(er) intensities, a typical week includes 3 runs and I have done so for almost 20 years (and as kid I was also quite active). Yet although I have no issues swimming or cycling in Z2, but 5 seconds of jogging gets me to Z3 no matter what speed. My heart rate zones are set-up as recommended by this yt-channel and seem quite alright to me. Walking is enough to get me to Z2, so running in Z1 is just unheard of. Maybe I should try a different heart rate measuring method, or maybe I just have some heart condition making it impossible for me to run in Z1 & 2.

[@iggalan]

@@baseendje5763 I'm also a triathlete :) . Anyway that looks to me as a combination of two factors, maybe your heart rate zones aren't quite right and also you maybe running a bit too fast. About the heart rate zones, maybe you could try using the lactate threshold method, look for that. Running slow is not as easy as it seems, keeping a good form when running at 7 Min/Km takes practice; cadence should stay somewhat high (for me that's about 165 spm) and switch to walk on steep climbs if needed.

[@siralator5839]

@@baseendje5763 experienced just the same (running vs. spinning), very slow jog but instantly in Z4 while indoor biking was a real effort to get there. In my observation it’s because of breathing. James Dunne made a video about that (“how to keep HR low while running” or something). It’s really stunning what that can do.

[@oskarekstrom8009]

I am thinking about to upgrade to a Garmin forerunner 245 or 55. Which one do you recomend? Now I have a forerunner 35

[@ijy100]

go for the 245

[@montgomery1231000]

I have a Garmin 45s and it is spot on captures my HR perfectly.

[@briantierney5183]

I have the minimal garmin so I will have to consult connect

[@B1000ad]

My load is always over 1000 and I most certainly am not an elite.

[@ensambleconsultoriabarragan]

If you’re not using your Watch I can used it for you jaja

[@danielsong8440]

How about amazefit neo during trainning?

[@patrickhafner778]

Two of my favorite Brits 🏃‍♀️

[@glatocha]

do I see it for every training or just last 7 days?

[@eternityyyyy]

Just started Maf training in the last month. Training load optimal... status Unproductive... Garmin hates me... Fenix 5X

[@davidarana3232]

Is this a "Garmin only" feature? From reading the previous comments, I now wonder which of the new Garmin watches tracks this E.P.O.C. metric. Can TRC say which ones do?

[@geometerfpv2804]

They are referring to Garmin here. Garmin has the most scientific training suggestions, they used algorithms designed by ‘first beat’ . You can read about how they work on the first beat website, it’s pretty neat. I believe all Garmin watches support this in some sense, but the more expensive ones have more detail. The cheapest ones just have that gauge with 3 colors: too low, too high, and good. The expensive ones have tons of data and graphs.

[@dresden_slowjog]

POLAR absolutely. Calls this "Cardio Load" or Training Load Pro. Along with Sleep Tracking, Exercise duration and Heart Rate Zone distribution, your perceived effort* it calculates a Cardio Load, compares it to your last (7days i think) efforts and if your overtraining will warn you the day after to be gentler to your self, suggesting maybe only a short gentle Mobility/Stretch session but certainly Not a 1:45h long run. (And vice versa push you if you got lazy lately). I like that. I opted in to rate my own perceived effort after every session. Why? If a session felt harder than usual for reasons the watch can impossibly track (like high humidity plus ongoing sorrows about a family/pet/work/whatever), I click the "Sad Smiley" and Polar will take that into account for their training suggestions the next day. Smart!

[@Gillibrand65]

Is epoc the same as a Strava effort score?

[@phillipmacqueen115]

I'm not sure the algorithm used to compute Running Load is very complete. It doesn't seem to take into account altitude or temperature-and-humidity. For example, I run around home at an altitude of about 800', but I also run 'at work' at an altitude of about 6000-6800'. There is only about 80% of the sea-level oxygen at 6800', and I run about a minute a mile slower at altitude for the same perceived effort. Yet, my reported running load at altitude is rather unflattering, and I think unrealistic. As another example, by non-summer running is around 12 'C and 50% humidity, and my summer running is around 25 'C and typically above 90% humidity. I run about 35 seconds a mile slower in summer and yet my Running Load seems to think I'm a bit of a slacker in summer. I'd have to say that the results of the current algorithm don't describe my running very well, unless all the external factors are constants. For long-time runners, the tried and true 'listen to your body' work pretty well.

[@runningchannel]

Thanks for sharing this Phillip and agree - it's super important to listen to your body 😊

[@dzulkifl]

I have a Garmin FR235..I don't believe it shows training load on the watch. I also have a Edge1030 for cycling which does show Training Load on the device. Question: can I see the combined effects of both my runs and rides on the Edge device or at least on Connect?

[@runningchannel]

Thanks for watching - yes I believe so, provided they're both going into Garmin Connect?

[@egigstertroll3521]

Im at 582 lower end of optimal

[@cramhead]

Thanks for this video. I've always found metrics like training load and training status nebulous. This video really helped clarify it. Great job!

[@kozepz]

Garmin: Unproductive, High Aerobic. Spent more time Low Aerobic zone. Garmin Suggested workout: 6x5min Z4 🤔

[@peterseager6970]

I was distracted by the pug in the background. What were we talking about again 🤔 (I have pugs) Alternatively, this was an excellent video and I found a feature I hadn’t realised the watch had!!

[@runningchannel]

Glad you enjoyed it, Peter!

[@Humannn8ss8]

Does the Garmin forerunner 735xt show training load?

[@runningchannel]

Thanks for watching Rubin. I don't believe it's available on the 735xt yet. You can find a full list of compatible devices here: support.garmin.com/en-GB/?faq=VxKazDQ2mkAmDoQbJriEBA

[@ZALOR_FN]

How do I get it to say peaking ?

[@Senseigainz]

Im currently following the Garmin Half Marathon coach plan. The garmin says my fitness is decreasing and my VO2 has dropped by 2 points. Right now now im doing lots (4-5times a week) of easy Aerobic runs and my training load is either in or above my optimal level. Am i doing something wrong?

[@stevehallesy]

Track runners might find it very useful but trail running i was very disappointed, I ran 5k round our local sports field and was productive And 23K trail run with 680m elevation and was unproductive, using Fenix 5x, I have to add that I do like the watch just not impressed with Training load feature

[@capeflatterytrail]

Unfortunately, my Garmin Fenix 5S doesn't seem to catch up with heart rate soon enough to truly measure anaerobic load. I have completed multiple, proven interval workouts (5 second sprint/24 second rest for 15 rounds and 20 second/60 second for 6 rounds), and it always shows no anaerobic benefit.

[@nillyizz]

What is strained mean?

[@Nonixification]

8 minutes video about training load and never mantioned HR strap hmmmm, thats the only way to record proper data. Also the hr zones needs to be calibrated for the inviduals. I know its all basic things but the video suppose to help ppl who r new to running.

[@runningchannel]

Thanks for your feedback Sandor. Apologies if it was unclear but this feature is available on Garmin watches which have a wrist HR sensor. Obviously it is also possible to monitor your HR using a chest strap. Garmin watches will also set your HR zones for you according to your age; however it is possible to amend these within the Garmin Connect app. Hope this helps to explain. Thanks for watching 😊

[@esteva03]

I had to stop using my Garmin cause I got sunburn under the sensor lights. After that my VOmax and fitness metering got all weird. How much time after my workouts should I keep using the watch to have an accurate rating?

[@SunnySideUp1973]

Thank you for this video! Would you be able to explain why some of us reach a very high heart rate with relatively low effort? I’ve been running for a few years now and thought I was fairly fit. I got myself a Garmin to help me train better and it suggests that I run in zones 2 and 3 but then it tells me I am not pushing myself too hard. So when I decide to go a steady 9 minute mile run Garmin tells me To recover for hours! I have a VO2 max of 40 which is excellent for my age. Confused!

[@runningchannel]

Thanks for watching Fabiola! Have you checked that your watch is fitted properly so the HR monitor can get an accurate reading? It may be worth checking your heart rate zones too as these are generically set by Garmin based on your age. You might find our video about Heart Rate useful too: kzbin.info/www/bejne/fKCndYFtiZqqnrs

[@SunnySideUp1973]

@@runningchannel I didn’t know that!!! 😱 I’ll check that now! I love you Running Channel! What would we do without you??? ❤️

[@neiltaylor513]

Not everyone has a Garmin watch 🤷🏻‍♂️

[@egigstertroll3521]

Mine cost over $500 lol

[@vladtheimapler3237]

I’ve been following one of the garmin coaches half marathon plans for about a month to the T. I also double up with CrossFit and strength training. My garmin still says unproductive and my V02 max has been dropping. It’s really aggravating

[@danielmararason1692]

Ok guys, great overview of the the training load. But I'm kind of in a disagreement with my new 955, i feel like my strength training activity's aren't registering as acute load and have an impact for my training readiness and recovery. Do you have any tips?

[@khannaruns25]

Does anyone know if the Coros pace 2 has these features?

[@dri1811ya]

Polar has it, I don't think Coros does (but not entirely sure?). The algorithm is licensed, so that's where your $$$ goes.

[@grahamhowes3912]

Hey guys...I'm very interested in measuring my training load going forward, however, I run with a Forerunner 45 and, while it is the best watch on the market at its price point, this is one of the few features I wish it did have...I'll have to upgrade at some point, yikes!

[@wilsonruns3381]

Hello Graham, I have the same problem I don't have that setting either

[@grahamhowes3912]

@@wilsonruns3381 I'm from South Africa and, with our ridiculous currency, these watches are extremely expensive. I've only had my watch for about a year and they've already replaced it with the Forerunner 55. I'm not sure if the 55 has this feature (I doubt it though) so I'll have to look into the 200 or 600 series, which is about double the price here.

[@runningchannel]

Hey Graham, thanks so much for watching. We're feeding back to Garmin as a few other viewers have asked if there are plans to offer this feature on Garmin's other watches. Watch this space (no pun intended!) 😊

[@joshuawurzbacher8644]

I hate the upseak

[@timlaporte5231]

Brilliant video. You two are always amazing to listen to. I don't know if you've ever focused on the aging runner very much but as a serious runner of 41 years I am saddened and dismayed at my decline. Running gears are down to maybe slow and slower plus running duration is down to just 5 miles/ 4 times per week. Depressing to think about as I was quite good at running in earlier days. Can you offer any cheering ideas from my running buddies in the UK?

[@rec1pher]

I’m 50 and I run every day at the moment, for around 100km a week. And that is after a long time (years) away from running. I think you need to focus on recovery - sleep well, eat well, do some strength training, and mix your running up with lots of easy paced runs during the week.

[@runningchannel]

Thanks for watching Tim! Did you catch our video "Does Older Mean Slower" a few months back? kzbin.info/www/bejne/mmWWh4qmgtFqoKM I think you might find this encouraging 😊

[@Kelly_Ben]

At 42, I was extremely discouraged, feeling like a total has-been. Then I switched to ultra running, where slowing down is a good thing. Now every goal is new territory, I ache less, never need my asthma inhaler, and feel motivated and excited to see what's to come! You don't have to become an ultra runner, just find a new goal to work towards - a longer distance, or obstacle races, trail instead of road, etc. It brings back the newness and enjoyment! Good luck!

[@aarondavis2522]

The most frustrating thing for me as an aspiring triathlete, is that my Garmin doesn’t seem to count rides as training and so I when I ran 24km yesterday my load dropped from “recovery” to “unproductive” even though I rode 95km on Friday and ran a 10k on Sunday. Very frustrating to come home to I must say LOL

[@runningchannel]

Thanks for watching Aaron and sorry to hear this. I assume you're recording your rides with your watch? You can view which activities have been included from the My Day screen in Garmin Connect. Click Training Status and then Load / Exercise Load. Hope this helps

[@aarondavis2522]

@@runningchannel thanks for the response! Ill check it out. The ride came out with 3.3 Aerobic, 3.0 Anaerobic, so I now know it added it in .. but when I look at that day it says my training load was only 230. Nevertheless it’s okay, just one number right? Plenty of other stats point to it being a successful training day! But I definitely find that my Fenix 5X is much more responsive to running than cycling or swimming.

[@R2Magnum]

How can I determine the training load for a scheduled training, as I would like to know in advance if the training will be too strenuous or the correct intensity? If this is not possible it seems a bit of a gimmicky metric as it is only retrospective.

[@aroundandround]

My Coros watch (that I otherwise actually quite like) for a while was telling me my threshold pace was like 7’50” after months of running, which made no sense because that is just a little slower than my mile time, not my mile pace, but rather my one-mile mile time. My threshold pace is closer to 10’ mile pace, a pace that I can sustain for 45-60 mins. Finally Coros released a new software update a couple weeks back and now it shows a more believable threshold pace just over 10’ pace. It seems to be decent at telling me how much recovery time I need, but really, the only ground truth I have to verify whether it is correct or not is my body and what I feel my body is telling me.

[@johnnyboy2674]

Would it be possible to explain the Load Focus on Garmin Watch where it shows three bars and an optimal circle.

[@thezoneara899]

Is there any information about "exercise load" metric in relation to how easy or hard a workout was? This metric is included in the strength training report.

[@chriscotton2]

With my Fenix 6, I get at least 1 run a week (from my usual 4) where the heart rate monitor has gone mad and it totally messes up the more long term metrics it offers. The functionality of the device is great on paper but so much of what it calculates is based on the incorrect heart rate data and thus cannot be trusted…

[@runningchannel]

Thanks for your feedback Chris, we'll pass this onto Garmin. Could you give us a bit more information - approx how far out would you say the HR data is?

[@runningchannel]

Hi Chris, Garmin have replied to say that if your watch isn't fitted correctly this could cause discrepancies with the data. You can find more help on their website here: support.garmin.com/en-GB/?faq=xQwjQjzUew4BF1GYcusE59

[@giodc8599]

Best to use a chest strap, honestly. Wrist heart rate is quite a hit and miss and is only good to monitory your HR throughout the day rather than during a workout. Also the chest strap acquires data differently and it's not based on an optical sensor. Worth the money.

[@IamRasheed]

Great video. Still have a question. How does Garmin’s Training Load compare to deeper analysis tools like Runalyze, which uses 6 months of data instead of 7 days?

[@Boost00130]

unfortunately, all this is irrelevant to me as my Garmin doesn't give me a training load.

[@teracacao]

hello! very helpful video! and do you know what to do if the training load shows 'no status' ?

[@Auixima]

Incredibly useful video, thank you very much. So well explained, now I'm gonna be able to workout better with my Garmin FR 255!!

[@vegansLucko]

good video...although everything i do my watch says workouts are to intense smh