Training Effect

■ Training Effect level description

Training Effect	Description
0 No Effect	―
1.0-1.9 Easy	Beginners starting to exercise and for developing your endurance base. For athletes as a recovery workout and to develop the endurance base.
2.0 – 2.9 Maintaining	For all as an essential part of any training program.
3.0 – 3.9 Improving	Two to four times per week for those training regularly. These workouts are the basis of a good training program.
4.0 – 4.9 Highly improving	For active fitness participants once or twice per week. Workouts of Training Effect 1.0-2.9 are recommended after TE 4 workouts to balance the training and achieve recovery.
5.0 Overreaching	Not recommended for beginners. Only suitable for occasionally for fit individuals experienced in training. This workout must be followed by adequate recovery and easy recovery training.

Training Effect technology is provided and supported by Firstbeat® Technologies Ltd. For more information, go to www.firstbeat.com

It is important to remember that a high TE is not needed in every exercise – for example doing an fitness-improving exercise session (TE e.g. 3.0) at least once a week combined with two weekly maintaining exercise sessions (TE e.g. 2.0) is enough to maintain (in trained individuals) or even improve (in sedentary individuals) the person’s aerobic fitness.

■ Training Effect message table

TE	Category	Message
0 No effect	―	This was an easy aerobic exercise that had only a minor effect on your cardiorespiratory fitness.
1.0-1.9 Easy	Aerobic	This was an easy aerobic exercise. These type of exercises facilitate your recovery after harder training and helps in relieving mental stress.
	Recovery	This was an easy aerobic exercise. It had minor benefits for your aerobic base.
	Aerobic base	This aerobic exercise session maintained your cardiorespiratory fitness.
2.0-2.9 Maintaining	Aerobic	This aerobic exercise session maintained your cardiorespiratory fitness.
2.0-2.9 Maintaining	Aerobic base	Intensity and duration of this workout were high enough to maintain your aerobic base.
3.0 – 3.9 Improving	Aerobic	This aerobic exercise session was hard enough for purposes of improving cardiorespiratory fitness.
	Aerobic base	This was a good exercise for improving aerobic base. These type of exercises together with easier aerobic base exercises form the basis of good training plan.
	Aerobic endurance	This exercise improved your aerobic base as well as capability to endure exertion for prolonged periods.
	VO₂max	This was a good exercise for improving your VO₂max.
	Lactate threshold	This was a good exercise for improving your lactate threshold.
4.0 – 4.9 Highly improving	Aerobic	This aerobic exercise session was very hard and is expected to cause sharp increase in cardiorespiratory fitness.
	Aerobic endurance	This exercise was very efficient in improving your aerobic base and capability to endure prolonged exertion.
	VO₂max	This exercise was very efficient in improving your VO₂max.
	Lactate threshold	This exercise was very efficient in improving your lactate threshold.
5.0 Overreaching	Aerobic	This aerobic exercise was very demanding for your body and fitness benefits occur only after prolonged recovery. These type of exercises should only be performed occasionally.
	Aerobic endurance	This was a very demanding exercise requiring long recovery. This exercise mainly improved your capability to endure prolonged exertion.
	VO₂max	This was a very demanding exercise requiring long recovery. Main physiological benefit in VO₂max improvement.
	Lactate threshold	This was a very demanding exercise requiring long recovery. Main physiological benefit in lactate threshold improvement.

Training Effect technology is provided and supported by Firstbeat® Technologies Ltd. For more information, go to www.firstbeat.com

Vo₂Max

Please see VO₂max help.

■ Training effect measurement condition & requirements

The watch series

J-57
J-307
J-347
J-367

Target activity type

All workout expect Open water swim.

Requirements

The heart rate measurement is enabled on the workout.