In order to get the most out of your training it is important to have a well planned training programme that is periodised and allows you to monitor your improvement regularly. During training it is important that you monitor the intensity that your body is working, not just the splits that you are getting on the indoor rower. EPOC is given as a numerical value that is calculated from the duration and intensity of the exercise and other physical and mental factors affecting your bodyincluding stress and fatigue. The greater the intensity and the longer the duration of a training session, the higher the EPOC value measured from the session. EPOC accumulates faster when training intensity increases than when the duration increases. In interval training, periods of high heart rate and periods of recovery follow each other. EPOC accumulated during training may begin to decrease during the session, if the training includes sufficiently long rest periods, lower intensity periods or sufficient cool down built into the session.
All substantial physical activity after the actual training session continues to consume energy delaying the start of full recovery.
EPOC is most useful for describing the stress caused to your body by forms of training that especially target the respiratory and cardiovascular system. Training involving only small or limited individual muscle groups (for example, weight training) will not necessarily result in an EPOC value as high as training that taxes large muscle groups (for example rowing, running or cross-country skiing). Recording a training session on your Suunto T6 then downloading it into the Suunto Training Manager software will allow you to produce the following information from your own data.
This session is a recording of the physiological data for mountain bikers Duncan Jamieson during a race on 27th March 2005. The data provides much more information about his performance and physiology than can be gained from his heart rate alone. In a previous graph from the same cyclist his EPOC peaked very early in the race, using this data he was able to perform more consistently in the race shown above. Why does EPOC only increase at the start of training, after which it stays nearly the same or even decreases?
Even if training sessions are identical (same distance, same time), it may be harder on your body on one day, and easier on another. Why is my EPOC sometimes lower after training while tired than after an earlier, completely identical training, I did while well rested? In certain situations, your body reacts to training by lowering the heart rate and maximum heart rate even if your body is clearly not fully recovered. EPOC is an indicator of how hard the exercise session was to your body and how much your physiological homeostasis was disturbed, but the quality of training always depends on your personal goals and situation.
In short-duration, maximal or near-maximal exercise, the cause of exhaustion is usually an extreme rise in acidity (lactic acid level) in your body, which makes you unable to continue training.
The Training Effect is an indicator of how much the training session improved your aerobic fitness, especially the maximum performance of your cardiovascular system and the ability to resist fatigue during endurance training. The Suunto Training Manager software divides the Training Effect into five categories, calculated from your personal background information. Depending on individual differences, athletes' objectives and training history the optimal intensity levels of training are different.
In addition to EPOC and Training Effect, Suunto T6 also measures other data about the functioning of your body. Your heart rate indicates how effectively your cardiovascular system transfers oxygen from your lungs to your muscles. Up until now, heart rate has been the only value describing training intensity that could be measured for any exercise. Resting heart rate is your heart's lowest number of beats per minute when you are at complete rest. The difference between the resting heart rate and the maximum heart rate is called the heart rate reserve (HRR). Respiratory rate and ventilation (the amount of air breathed per minute) are called breathing parameters. During exercise, muscles consume more oxygen than at rest, increasing your body's oxygen demand. The increase in respiratory rate and ventilation is non-linear when exertion increases from rest to maximum intensity; the higher the intensity, the faster the increase.
These changes in breathing can be monitored at different levels of exercise as follows: at an easy pace, breathing does not hinder talking, but at a faster pace, talking is intermittent due to being out of breath.
When the exertion level exceeds the anaerobic threshold, respiration rises to such a high rate that talking becomes practically impossible. These values depend on body size, sex and fitness level and include ranges in the table below. Compared to the breathing variables, oxygen consumption increases in a more linear manner as exertion increases. Measurements of breathing variables provide important information about the functioning of your body during training, and, together with the heart rate and oxygen consumption, they allow a thorough analysis of the exercise, revealing things that cannot be deduced based on heart rate alone.


Oxygen consumption, however, will remain more or less the same or slightly decrease in a standard exercise, while the maximum level of oxygen consumption will increase along with the fitness. This table represents your fitness level in comparison to the entire population, based on your VO2max level. Suunto T6's computer analysis provides two data points of the energy consumption of a given training exercise. Unlike earlier heart rate based methods for measuring energy consumption, the Suunto T6 measures energy consumption from the entire range of heart rates, from rest to maximum. Deze POD kan op verschillende manieren bevestigd worden, middels armband, riemclip of los in bv borstzak, zie illustratie. De ontvangst van GPS signalen kan worden gehinderd door gebouwen, terrein of zelf dicht gebladerte. Draadloze USB-stick inclusief Software 'Training Manager Lite' voor het uitlezen van de logs van de T3 en T4.
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It is also important to monitor your body both during training and during recovery to make sure that you are getting the most out of it, you are not training when ill and you are fully recovered ready to race.
This is normally done by monitoring your heart rate during exercise and recovery to make sure that you are exercising in the correct training zone and that you are fully recovered between sessions. This means that low-intensity training may not necessarily result in a high EPOC value, even if the duration of the training is exceptionally long. If the recovery periods are short, EPOC can reach a high value, as it will not have time to decrease during a short rest. On a good day, your body can handle the training more efficiently, resulting in a lower EPOC value, but on a bad day, the physiological training load on your body and EPOC may be higher. Although EPOC decreases fastest during complete rest, light cool down exercise after hard training will help the total recovery.
Weight training may feel very strenuous, because local muscle fatigue and lactic acid hinder performance even if your body still has energy for repetitions. The top line of data shows his heart rate through the race, the second line his EPOC, the third line his VE (Ventilatory Equivalent), the fourth line is his VO2, the fifth line is the amount of energy he is using during the race and the bottom line shows his altitude. The EPOC shows that he paced his race almost perfectly with his peak coming just a bit too early, and in fact his body was using some energy in the last period of the race to recover as his EPOC is going down.
The rest was designed not to provide recovery from the exertion but to prepare for the next one. In low-intensity but long-duration training, EPOC will be lower than in high-intensity training. Longer, more sustainable workouts may leave you feeling less exhausted but will cause more total stress, thus resulting in a higher EPOC value.
EPOC makes it possible to objectively measure whether the effect of the session was sufficient to improve your fitness level. It does not provide direct information about the effect to, for example, strength or speed attributes.
The better your fitness level, the more you have to push your body during training in order to improve your performance and the higher the EPOC values of the Training Effect categories. Improving these properties increases the maximum oxygen intake (VO2max) and resistance to fatigue, thus leading to a better endurance performance. Experienced athletes must usually train at a higher intensity or for much longer intervals than beginners in order to reach a Training Effect that increases fitness. This provides you with more information about what happens in your body during training, and allows you to monitor your development and plan your training in more detail.
For this reason it is commonly used as a gauge of how strenuous training is, and training is adjusted based on heart rate.
Unlike maximum heart rate, resting heart rate and heart volume change as a result of regular training. The intensity of training is often defined as a percentage of the maximum heart rate (%HRmax) or the heart rate reserve (%HRR).
Changes in the breathing parameter values indicate changes in your body's physiological state. Your body will respond by increasing ventilation in order to provide enough oxygen for your muscles.
Breathing parameter graphs allow the determination of the aerobic (lactate threshold) and anaerobic (onset of blood lactate accumulation) thresholds which represent the accumulation of lactic acid in your body. For this reason, oxygen consumption is, in practice, considered the most reliable variable when exercise intensity level is estimated. Maximum oxygen uptake (VO2max), on the other hand, is a personal value, affected by your training history and genes. This is because performance is to a large degree determined by how close to the maximum level the athlete is able to maintain his or her performance throughout the entire session, and by how economical the performance is. When you perform a familiar standard exercise and improve your time while the heart rate remains the same, it is a sign of improved fitness.


This enables the measurement of energy consumption from everyday activity and daily tasks as well, even for the entire day.
De lengte is eenvoudig instelbaar Bevat duurzame ultra dunne plastic film electroden en siliconen platen voor betere grip. Due to the physiological training load caused by the exercise your body consumes more oxygen after exercise than during rest. With high-intensity training, however, you can reach a high EPOC value even in a short period of time. Many factors affect EPOC during training including your hydration status and the temperature and humidity of the air. Cool down increases the circulation, flushing the lactic acid from the muscles faster and speeding up recovery. The heart rate graph shows each set was conducted at very high intensity and that during the rest he was still getting a heart rate of between 120-130bpm. However, after high -intensity training, you should do some light cool down exercises even if this slightly delays the start of full recovery. However, continuing training even after reaching the EPOC peak value is worthwhile, because long duration, low-intensity training will develop your base fitness and your body's ability to cope with hard training.
Factors increasing EPOC include dehydration, stress, sleep deprivation, or the start of illness.
We recommend paying attention to such abnormal behaviour of the EPOC values and ensure that your training program includes a sufficient amount of rest, since continuous training without sufficient recovery leads to overtraining.
In order to develop, you need both high-intensity training where EPOC rises to high levels, and long-duration, low-intensity training and recovery exercise where EPOC remains low. This is called the Training Effect and can be determined by comparing the EPOC value measured from the training with the athlete's performance level.
Knowing what your heart rate is at any given moment, however, tells you only a small fraction of what effects the training has on your body. The latest recommendations suggest using the formula 210 - 0.65 x age when calculating the maximum heart rate. Endurance athletes who have trained for a long time, for example, have an exceptionally low resting heart rate. The recommended heart rate zones in Suunto Training Manager's sample training sessions are based on percentage of maximum heart rate (%HRmax). This is manifested by an increase in the respiratory rate and the volume of each respiration.
Economy of performance means how much of the oxygen consumed by the athlete's body actually converts into the performance. The energy contained in carbohydrates and fats is released for use in the muscles in a combustion reaction, for which the muscles require oxygen.
Total energy consumption indicates how much energy in total was consumed during the exercise.
The more strenuous the exercise the higher this extra consumption of oxygen (EPOC) is after exercise and the more your body's homeostasis is disturbed. In mountain biking the altitude is very important and shows that the course had nine hills, this can then inform us about what we are seeing in the graphs of heart rate, VO2, VE and energy expenditure where there are troughs after each of the peaks where he is cycling downhill and getting some drop in heart rate, VE, VO2 and Energy expenditure. From the heart rate graph the session looks very well paced, but when it is analysed with the EPOC graph it can be seen that the level of activity between the first and second interval was perfect with his EPOC staying level as desired, in the next two rest periods his EPOC actually decreased so his body was actually recovering slightly between sets. This formula gives a slightly higher maximum heart rate for older people than the earlier formula, 220 - age. Your resting heart rate should be taken when you wake up but before you have done anything else.
As your fitness improves, ventilation and respiratory rate are also reduced during a standard exercise. Information about energy consumption offers several possibilities for improving your performance. Some sessions will require this but this session is designed not to allow recovery between sets and so shows that he was not working hard enough during the period between the intervals. Maximum heart rate is, however, very individual, and may differ from the calculated value by as much as 20-30 beats per minute.
It allows you to plan the energy replenishment required during long-duration exercises and the pre-training loading. Determining its accurate value is only possible using a maximum performance test and this should be done if you are to get the most out of the calculations from your Suunto T6.
If you aim to lose weight, you can also estimate whether your total consumption is at a sufficient level to reach your goal.



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