Text applies mainly to Suunto T3C, T4C + T6C and the newer Suunto T3D, Suunto T4D and Suunto T6D (also found on Garmin Forerunner 610)
(The previous Suunto T6 (not the T6C/D) uses TE, post exercise, so theory still applies, but not real-time on watch)
What if you could glance at your wrist and see the total aerobic benefit of your workout in real-time? And what if at the end of your workout you knew exactly how much the session improved your aerobic condition? By all measures, you'd be wearing the Suunto t3c t3d / t4c t4d / t6c t6d with real time Training Effect (Suunto T6 gives TE POST exercise via PC download).
Training Effect takes the guesswork out of working out. More powerful than traditional zone training systems, Training Effect keeps you on-target for achieving your goal, whether it's weight loss, cardiovascular health or shaving minutes off a marathon. Here's how:
Working from your personal fitness profile, the Suunto T3c/d - T4c/d - T6c/d analyzes your heartbeats and translates the data into a simple, one-to-five Training Effect scale. Think of it as a personal training guide. If, for example, you want to improve your aerobic fitness at a moderate tempo, you should work out until your TE meter reads 3.0 to 3.9 (2 to 4 times weekly).
Alternatively, if you want to improve your aerobic condition rapidly without the risk of overtraining, you should push yourself until your TE meter reads 4.0 to 4.9 (1 to 2 times weekly with a few recovery sessions in the TE 1.0 to 2.0 range).
It's important to note that Training Effect is relative to each user. While a novice runner might achieve a TE of 4.0 on a four-mile jog, a professional runner might have to complete an uphill marathon to get the same reading. Both runners will have to exercise "hard" to achieve a TE of 4.0.
In addition to Training Effect, the Suunto t3c / t4c / t6c displays heart rate, calories burned and zone training. It also shows speed and distance with optional Suunto PODs.
The onboard logbook has a 15 workout memory, and archiving and further analysis are available with a Suunto PC POD and Training Manager Lite PC software.
Training with TE targets
The Training Effect target is a simple yet powerful tool for achieving your workout goal.
Suppose you want to go on a run that maintains your current level of aerobic fitness. Based on information in the user manual, you should set your Suunto t3 and T4 to a TE target of 2.5.
As your run progresses, the Suunto t3 shows the remaining time at your current level of excursion for achieving your target. What's more, as your excursion level changes during the run, the Suunto t3 recalculates accordingly.
Additional functions include dual time, date, alarm and stopwatch with split/lap.
Training Effect (TE)
Training Effect shows the degree to which an individual workout improves your aerobic fitness.
More powerful than conventional zone training features, Training Effect tells you the quantifiable results of your workout.
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Why Suunto Training Effect is important
If your workouts are too easy, your aerobic condition won't improve.
Likewise, if your workouts are too difficult, you run the risk of overtraining and hindering improvement.
Between those extremes, it's difficult to gauge the effectiveness of a workout on gut-feeling alone.
Training Effect takes the guesswork out of working out, giving you real-time and post-exercise information about the effectiveness of your workout.
- During exercise, Training Effect shows the real-time effectiveness of your workout.
- After exercise, Training Effect displays the final degree to which a workout improved your condition.
How Suunto Training Effect works
Suunto Training Effect is based on *EPOC measurements during exercise, combined with information about your current fitness level and exercise history. *EPOC (Excess Post-exercise Oxygen Consumption) is a scientifically sound measure of training load. It is a technical measurement and involves analysis of HRV (heart rate variability) and R-R intervals (RR interval) but the Suunto T3C/T4C/T6C simplify this complexed calculation. (please note, the Suunto range of HRM do NOT give the user access to the actual RR interval or HRV measurement, they simply use this data in their calculation of EPOC and training effect)
Suunto Training Effect uses a straightforward, one-to-five scale. Here's what it means:
| Training Effect Category |
Results (applies to T3-T4 and T6) |
| 1.0 - 1.9 |
Training Effect: minor |
Enhances recovery. Can develop endurance base with sessions longer than one hour. Does not improve maximum performance. |
| 2.0 -2.9 |
Training Effect: maintenance |
Maintains aerobic fitness. Helps build foundation for harder training in the future. Does little to improve maximum performance. |
| 3.0 - 3.9 |
Training Effect: improvement |
Improves aerobic fitness if repeated 2 to 4 times weekly. No special recovery requirements. |
| 4.0 - 4.9 |
Training Effect: rapid improvement |
Rapidly improves aerobic fitness if repeated 1 to 2 times weekly. Augment with a few recovery sessions (TE 1.0 - 2.0). |
| 5.0 - up |
Training Effect: overreaching |
Dramatic increase in aerobic fitness if combined with substantial recovery. |
SUUNTO COACH programme - Suunto T4C and the newer Suunto T4D only
Suunto Coach creates a snapshot of your aerobic condition and makes an intelligent plan for improving it. Based on your personal fitness information, the plan will contain a mix of high-intensity days, low-intensity days and rest days. By following the plan, your body will receive the proper training load for optimal improvement. Because the plan is living, any action or inaction will cause the plan to evolve. Here are the first six days a hypothetical Suunto Coach plan for moderate aerobic improvement.
Day 1: 30 minutes at TE 3.0
Day 2: 35 minutes at TE 3.0
Day 3: rest
Day 4: 25 minutes at TE 3.9
Day 5: 40 minutes at TE 2.5
Day 6: rest
The Suunto t4/c/d will guide you through each workout, making sure you finish in the allotted time with the intended training load. If you miss a day, Suunto Coach will adjust the plan with optimal improvement in mind. As the weeks progress, the Suunto t4 will assess your progress and increase the training load as needed.
Want to know more? Please visit the company behind TRAINING EFFECT - First Beat Technologies - Training Effect developers.
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