SUUNTO t6c RUNNING GUIDE

Suunto Running Guide5. What does it all mean?A reminder_Training Effect is created from a combination of duration and intensity. The level of TrainingEffect indicates the time period needed for recovery before the next training session_Training Effect levels should therefore also be considered in the context of Recovery TimeRemember also the relationship between the Training Effect level an recovery period:Training EffectRecovery time in hours/days1-2 Minor/Maintaining 3 hours to 1 day2-3 Maintaining/Improving 1 to 2 days3-4 Improving/Highly Improving 1 to 4 days4-5 Highly Improving/Over-reaching 2 to 7 days5 Over-reaching 7 days +5.1 General Guidelines_It is important to note that the numerical TrainingEffect values do not mean that a workoutwith a lower numerical value is somehow worseor less significant than a workout witha high value. Both are needed in balancedtraining._Highly trained and younger runners may recovermore quickly than untrained and older runners_The effectiveness of training in terms ofphysiological adaptation, fatigue, and thereforethe need for rest and recovery is duration andintensity dependent._High-intensity training is by its nature short induration and low-intensity training is longerduration._A shorter session at high intensity can produce thesame effect as a long session at low intensity.This does not mean that you can always use theshortest duration and highest intensity toachieve your training goals._The duration and intensity of a session willdepend on the specific physiological benefits youare trying to achieve. In particular do not ignorethe useful benefits that come with low intensitylonger duration sessions._The maximum time (duration) you are able tospend at each Training Effect level depends onthe Activity class and the intensity of the sessionas a % of maximum heart rate HR, as shown inTables 5a and 5b._Exceeding the duration and/or intensity for anysession will increase the Training Effect andrecovery time._Tables 5a and 5b are generic tables. Duration,intensity and recovery will vary from runner torunner. They will depend on training status, ageand other physiological and psychologicalfactors in addition to being event specific –obviously durations and intensities will bedifferent for a 1500 m runner compared to amarathon or indeed ultra distance runner.28