SUUNTO t6c RUNNING GUIDE

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Suunto Running Guide6.7 Oxygen ConsumptionHeart rate indicates the transfer of blood and oxygento muscles. Oxygen consumption indicates how themuscles use the oxygen for work. Oxygen consumptionincreases in a more linear manner as exertion increasesand is considered to be the most reliable variable toestimate running intensity.%VO 2max< 30% – daily physical activities, very lightaerobic training< 50% – light to moderate pace, basicendurance training< 75% – moderate to hard pace, hardendurance training> 75% – very hard, VO 2max trainingOxygen consumption (VO2 ml/kg/min – millilitresper kilogram of body weight per minute) is directlydependent on the amount of work your body does.Maximum oxygen uptake (VO2max) is a personal value,affected by your training history and genes and forrunning is measured in millilitres per kg of body weight(ml/kg).A common misconception is that maximum oxygenuptake directly describes a runner’s performancelevel. Performance is determined by how close tothe maximum level a runner is able to maintainperformance throughout a running session and by theeconomy of the performance. Economy means howmuch of the oxygen consumed by the runner’s bodyconverts into performance.Oxygen consumption remains more or less the sameor slightly decreases for a set standard running session,while maximum oxygen consumption may increase asrunning fitness improves.The Suunto t6c estimates your MET value (metabolicequivalent) also shown as Max performance capabilityin the Training Manager Software. One METcorresponds to the oxygen consumption of a person’sbasic metabolism so the maximum performance levelin METs represents the ratio of energy and oxygenconsumption during maximum performance comparedto the consumption at rest.One MET, the oxygen consumption at rest, is 3.5 ml/kg/min – millilitres per kilogram of body weight.Based on the Training Manager Software calculatedMET value you can estimate your maximum oxygenuptake (VO2max ml/kg – millilitres per kilogram ofbody weight) by multiplying your MET value by 3.5. Ofcourse if you have had your maximum oxygen uptakemeasured you should use that value or you can estimateit from the Tables in Section 3 and enter a MET figurecloser to its real value.52
6.8 Respiratory and Ventilation RateFor every running session the Suunto t6c also calculatesRespiratory Rate – the number of breaths you take perminute (bpm) and Ventilation Rate (l/min) – the amountof air you breathe per minute in litres. Changes in thesebreathing values also indicate changes in your body’sphysiological state.As you run your muscles consume more oxygen than atrest, increasing the body’s oxygen demand. The increasein Respiratory and Ventilation Rate is non-linear whenrunning from rest to maximum intensity – the higherthe intensity the faster the increase. Respiratory andVentilation Rate can also be used as additional measuresof intensity.RESPIRATORY RATE SCALE DURING EXERCISErespirations/min< 15 rest< 20 low training intensity< 35 moderate training intensity< 50 hard training intensity> 50 very hard training intensityVENTILATION SCALE DURING EXERCISEThese values depend on body size, sex andfitness level and include ranges in thetable below.6.10 Resting heart rateResting heart rate is the lowest number of beats perminute when you are at complete rest. Resting heartrate will change as a result of regular training so this isa variable to update periodically – runners who havetrained over long periods tend to have exceptionallylow heart rates – low 50s, 40s and even into the 30s.The best way to establish your resting heart rate is tocheck first thing in the morning as soon as you wake up.Check it for a few days to get a settled reading.6.11 Maximum Heart RateMaximum heart rate is the highest possible heart rateyour heart can achieve. The software uses a formula tocalculate your maximum heart rate based on your age.However actual maximum heart rate may vary as muchas 20-30 beats from formula calculated value.The Suunto t6c Training Manager Software is extremelysensitive to maximum heart rate. It is a critical variablein the background analysis so a running specific test isthe only realistic way of assessing this value.Remember maximum heart rate tests are extremelydemanding and should only be attempted byexperienced and competitive runners. If you are aninexperienced runner you should use the softwarecalculation until you are fit enough to carry out amaximum heart rate test.l/min< 10-15 rest< 30-50 low training intensity< 60-100 moderate training intensity< 80-150 hard training intensity> 80-150 very hard training intensity6.9 Vital capacityThe Suunto t6c also estimates your Vital capacitygenerally known as forced vital capacity (FVC) whichis the total amount of air in litres that is breathed outafter completely filling the lungs. Vital capacity is usedin the calculation of the Ventilation Rate. If you havehad a recent lung function test you have the option ofpersonalising the calculation by entering your measuredvalue.53
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Page 22 and 23: Suunto Running Guide3.5 Use the Tra
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SUUNTO t6c RUNNING GUIDE

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