SUUNTO t6c RUNNING GUIDE

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Suunto Running Guide6.4 Heart Rate VariabilityThe Suunto <strong>t6c</strong> accurately measures the time intervalbetween heartbeats (known as the R-R interval) usingthe detected variation to measure the psychological andphysiological stress and fatigue on your body.R-R intervalRPTQSThis variation in the time intervals is measured inmilliseconds. When you put your body under a trainingload the Heart Rate Variability becomes more uniform.The Training Manager Software uses this variation tocalculate information about your body during trainingto a high degree of accuracy.Your Heart Rate Variability data represents the overallfatigue of your body due to current and prior trainingsessions, hydration levels, stress, performance anxiety ornervousness or other external stressful influences.The Training Manager Software is able to identifyand quantify your fatigue so that you can begin tounderstand the reasons for your running performance.This will enable you to adjust or periodise your trainingprogramme more effectively.You may recover from a running session rapidly (shortterm fatigue) but carry accumulated (long term) fatiguefrom running session to running session. This long termfatigue builds up over time and is one reason whyyou need a periodised training programme that hasbuilt in recovery sessions. When comparing sessionsusing the Suunto <strong>t6c</strong> you will be able to see how muchaccumulated fatigue is influencing each session bylooking at the difference in fatigue readings.46
6.5 Excess Post-Exercise Oxygen Consumption(EPOC)The measure of this ‘fatigue’ or physiological trainingload is known as EPOC – Excess Post-Exercise OxygenConsumption and is calculated from your Heart RateVariability data. Simply defined EPOC is the amountof oxygen your body needs to recover after a runningsession and is measured in millilitres of oxygen perkilogram of body weight (ml/kg).EPOC is most useful to describe the stress caused to yourbody, especially to the respiratory and cardiovascularsystem from an endurance activity like running. Duringa run your body consumes more oxygen than at rest.The higher the intensity of your training, the greaterthe fatigue and consumption of oxygen becomes duringand immediately after your running session.Simply put, as EPOC rises fatigue increases and thelonger it takes to recover.EPOC accumulates faster with high intensity trainingbut not necessarily when you increase the duration. Lowintensity running may not result in a high EPOC valueeven if the duration of the training is exceptionallylong. With high intensity running you can reach a highEPOC value even in a short period of time.The effect of training duration and intensity (%VO2max) on EPOC accumulation250225200175100% VO 2max 90% VO 2max 80% VO 2max70% VO 2maxEPOC (ml/kg)150125100755025060% VO 2max50% VO 2max40% VO 2max30% VO 2max5 10 15 20 25 30 35 40 45 50 55 60Time (minutes)To recap, EPOC is the physiological load or ‘fatigue’ caused by training and is used to determine the individualTraining Effect of each running session.47
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Page 11 and 12: time and average heart rate needed
Page 13 and 14: 3.2 Set Activity class and Max perf
Page 15 and 16: Table 3.2c Male Running Performance
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Page 20 and 21: Suunto Running GuideTable 3.3b Coop
Page 22 and 23: Suunto Running Guide3.5 Use the Tra
Page 24 and 25: Suunto Running GuideThe ‘Details
Page 26: Suunto Running GuideFor any one log
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Page 32 and 33: Suunto Running GuideWeek 1 result -
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Page 36 and 37: Suunto Running Guide5.3 Training Ef
Page 38 and 39: Suunto Running Guide5.4 How do I kn
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Page 42: Suunto Running Guide5.6 Other Tests
Page 45: 6.3 How accurate is the Suunto t6c
Page 49 and 50: The divisions of these levels are s
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Page 53 and 54: 6.8 Respiratory and Ventilation Rat
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