Exercise and Fitness

Smarter Training with the Amazfit Stratos

Herman BonnerCommunications Specialist, Firstbeat

If you aren’t using these 3 tools, you’re missing out

Who doesn’t want to train better? You train hard and deserve to get results but getting the most out of each workout can be a challenge. To solve this problem, you need to grasp the impact of your activities at a physiological level and balance the equation with adequate recovery.

This may sound tricky, but a trio of smart features on your Amazfit Stratos makes it easy. When you record a workout with the Amazfit Stratos, the Firstbeat analytics engine is busy transforming incoming data into information you can use to maximize your performance.

The result is lightyears beyond simple heart rate tracking. You get access to scientifically personalized feedback you can actually use to train better and perform at your best.

Training Effect

We all know that physical activity and fitness are related, but how they are connected can be something of a mystery. With Training Effect there’s no longer any mystery. Heartbeat data is analyzed in real time to scientifically anticipate the degree to which your efforts will stimulate the development of aerobic performance capacity.

Training Effect scores range from 0.0 to 5.0 and increase based on the degree of impact on the development of your aerobic performance capacity. During low intensity efforts, Training Effect accumulates slowly, if at all, and typically the more vigorous your activity the faster your Training Effect will grow.

Activities that score between 0.0 and 1.9 have little to no effect on your fitness level, but when achieved through longer, low-intensity activities like walking can help promote recovery.

Keeping an eye on your Training Effect is one way to ensure you don’t overdo it.

A Training Effect between 2.0 and 2.9 indicate you’ve challenged yourself sufficiently to maintain your current fitness level, while scores between 3.0 and 4.9 indicate degrees of impact related to improvement. A Training Effect of 5.0 means you pushed yourself into the range of overload.

Getting personal. Staying personal.

Seemingly similar workouts can have profoundly different impacts depending on your current fitness level and training history. If you’re in great shape, a 3-mile jog might be a good warm-up. Haven’t been active for a while? It may push you into overload.

The scale for Aerobic Training Effect goes from 0.0 to 5.0, where 0.0 means that training session has no aerobic impact on your body and 5.0 indicates overload. Generally, you should avoid overloading, and extreme efforts require special attention to recovery. (Click to enlarge)

Recognizing this as an opportunity, the Firstbeat analytics engine always places your effort into the context of your current fitness and activity history.

This ensures that your Training Effect feedback you get from your Amazfit Stratos is always right for you, personally.

Managing Recovery

Recovery is a hot topic in sports and fitness circles, and for good reason. Inadequate recovery equals leaving the gains on the table. And yet, recovery remains largely misunderstood, and can be easily mismanaged especially by when you need it the most.

Before we learn how the Amazfit Stratos can help, let’s nail down why recovery is such a vital aspect of training effectiveness.

When you finish your workout, your body begins the process of restoring itself and adapting in all the ways that will prepare you to better tackle the next challenge. The greater the disruption of your body’s natural balance, the more work your body needs to do, and the longer the process will take.

At the end of each session, your Amazfit Stratos tells you how much time your body needs to recover before your next big challenge. This feedback comes to you in the form of a countdown timer, which you can see in on both your watch and in the app.

Your Recovery Time is calculated based on a combination of the Training Effect of your newly completed activity and the amount of time left on your countdown clock. Each time Recovery Time is updated, care is taken to ensure the totality of your body’s recovery needs are considered.

Use low-intensity activities to enhance recovery.

It’s easy to think that Recovery Time means you should be inactive. This isn’t the case. In fact, low-intensity activity can actually speed up your body’s recovery process, and you when you are engaging in active recovery, you can always look to your Training Effect feedback for guidance.

Training Load

While Training Effect reveals the impact of specific workouts in terms developing your cardiorespiratory fitness level, Training Load offers the big picture. With Training Load, you can see the combined physiological impact of all your efforts over the past 7-day period.

This means that you can easily grasp how much stress your activities placed on your body. It doesn’t matter whether you were running, cycling, playing soccer, rowing, or something more exotic.

The combined physiological impact of your activities come together in a single number. The measure of physiological impact is EPOC (excess post-exercise oxygen consumption), which represents the degree of homeostasis disturbance achieved through your activities.

In addition to your current Training Load number and week-to-week numbers plotted on a graph, you can also instantly see whether you are active enough to support your current fitness level (VO2max). Above your Training Load score is a multicolored gauge designed to help you turn your feedback into a navigational tool for better fitness.

Miss a few workouts and your needle will dip into the yellow, out do yourself and you’ll nose into the red. Stay in the red long enough, and you may be at risk of overtraining. Ideally, you’ll spend most of your time in the middle green zone, indicating that you’re doing well.

Looking to improve your fitness level? Make sure you include a few workouts each week with a corresponding Training Effect score. You’ll see the impact of those efforts reflected in your Training Load.

  • Training Effect: Aerobic

    Reveal the physiological impact of your activities to find the perfect training for you.

    Read more
  • Recovery Time Advisor

    Ensure adequate recovery to reap the full reward of your efforts.

    Read more
  • Training Load

    Keep track of the physiological impact of all your training activities over time.

    Read more

Herman Bonner

Communications Specialist, Firstbeat

Herman is a former U.S. World Cup fencer, coach and high-performance manager. Keen to explore how people make sense of the world around them, Herman currently thrives at the bustling intersection of technology and everyday life. His educational interests include mechanical engineering, economics, ethnomethodology, and sports management with a focus on marketing and communications.

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