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Training Effect

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Training Effect
Training Effect showing aerobic and anaerobic impact
Overview
Introduced 2011 (Aerobic); 2017 (Anaerobic)
First Device Forerunner 610 (Aerobic); Fenix 5 / Forerunner 935 (Anaerobic)
Type Training & Performance
Availability
Devices Most Garmin running and multisport watches

Training Effect is a performance metric on Garmin devices that measures the impact of an activity on your aerobic and anaerobic fitness. Developed by Firstbeat Analytics, Training Effect provides immediate feedback after each workout, helping you understand how your training is affecting your body.[1]

Training Effect uses heart rate data, activity duration, and intensity to calculate two separate scores: Aerobic Training Effect and Anaerobic Training Effect, each rated on a scale of 0.0 to 5.0. Both scores are derived from EPOC (Excess Post-Exercise Oxygen Consumption) and feed into Garmin's broader Training Status and Training Load analytics.[2]

History

Training Effect was developed by Firstbeat and first appeared on a Garmin device with the Forerunner 610 in April 2011, where it measured aerobic impact only — on a 1.0–5.0 scale — and was called simply "Training Effect".[3]

In 2017, Garmin and Firstbeat introduced Anaerobic Training Effect alongside the original metric, which was renamed Aerobic Training Effect. The two-score system debuted on the Fenix 5 and Forerunner 935, and the scale was broadened to 0.0–5.0.[4]

Two Types of Training Effect

Aerobic Training Effect

Aerobic Training Effect measures the impact of exercise on your cardiovascular fitness and endurance capacity. It reflects improvements to your body's ability to use oxygen, enhancement of cardiovascular endurance, and efficiency of your aerobic energy system. Aerobic fitness is best developed through sustained moderate-intensity exercise such as long runs, rides, or swims at 60-80% of max heart rate.[1]

Anaerobic Training Effect

Anaerobic Training Effect measures the impact of high-intensity exercise on your speed, power, and ability to perform without oxygen. It reflects improvements to high-intensity performance and power output. Anaerobic fitness is best developed through high-intensity interval training (HIIT), sprints, and activities above 80% of max heart rate.[1]

Understanding the Scale

Training Effect uses a 0.0 to 5.0 scale for both aerobic and anaerobic effects:[1]

Score Effect Description Recommended Use
0.0 - 0.9 No Benefit Activity too easy to improve fitness Recovery days
1.0 - 1.9 Minor Helps maintain current fitness level Active recovery
2.0 - 2.9 Maintaining Maintains and slightly improves fitness Regular training
3.0 - 3.9 Improving Improves aerobic or anaerobic fitness Key workouts
4.0 - 4.9 Highly Improving Significant fitness improvement if recovered Hard training days
5.0 Overreaching Maximum impact; requires extended recovery Race efforts, peak training

Primary Benefit

In addition to the numeric scores, many Garmin watches display a Primary Benefit label after each activity — a short description of the main physiological effect of that workout. The label is derived from the aerobic and anaerobic Training Effect values together with the heart rate zones the activity was spent in.[1]

Common Primary Benefit labels include:

Label Main benefit
Recovery Promotes recovery after harder efforts
Base Builds aerobic base through sustained easy-to-moderate effort
Tempo Improves aerobic capacity at a comfortably hard pace
Lactate Threshold Raises the pace that can be sustained before fatigue accelerates
VO2 Max Improves maximal aerobic power through hard, sustained intervals
Anaerobic Capacity Develops high-intensity, short-duration power
Sprint Develops neuromuscular power and top-end speed

The exact set of labels varies by device and software version.

How Training Effect is Calculated

Training Effect is based on EPOC (Excess Post-Exercise Oxygen Consumption), which represents the elevated oxygen consumption that occurs after exercise as your body recovers. Higher EPOC values indicate greater training stimulus.[2]

The algorithm uses continuous heart rate monitoring, total active time, intensity relative to your max heart rate, and your personal fitness level (VO2 Max). It considers time spent in different heart rate zones and accumulated training impulse (TRIMP) to calculate both aerobic and anaerobic effects.

Interpreting Your Results

For well-rounded fitness, aim for a mix of high Aerobic TE (3.0-4.0) two to three times per week for endurance, high Anaerobic TE (3.0-4.0) one to two times per week for speed and power, and low TE (1.0-2.0) on recovery days between hard efforts.[1]

Activity Type Typical Aerobic TE Typical Anaerobic TE
Long easy run 3.0-4.0 0.0-1.0
Tempo run 3.0-4.0 1.0-2.0
Interval workout 2.0-3.0 3.0-5.0
Sprint training 1.0-2.0 4.0-5.0
Recovery jog 1.0-2.0 0.0-0.5
Race effort 4.0-5.0 3.0-5.0

Training Effect and Other Features

Training Effect contributes to your Training Load, which tracks your cumulative training over time—each workout's Training Effect adds to your overall load.[5] Training Status uses your Training Effect history along with VO2 Max trends to determine if you're productive, maintaining, recovering, unproductive, detraining, peaking, or overreaching. Recovery Time considers your Training Effect when calculating how long you need before your next hard workout.

Using Training Effect

Endurance athletes should focus on Aerobic TE for base building, aiming for 3.0-4.0 on long runs or rides while keeping most workouts in the 2.0-3.0 range. Speed and power athletes should focus on Anaerobic TE and include interval sessions, balanced with aerobic base work and adequate recovery between high-intensity days.

Avoid chasing 5.0 scores, as this indicates overreaching and requires extended recovery. Consistency matters more—regular 2.0-3.0 workouts build fitness over time. High Training Effect combined with fatigue may indicate overtraining, so balance hard and easy days across your training week.

Viewing Training Effect

Training Effect appears on your watch in the post-activity summary screen, activity history, and training widgets or glances. On many newer watches it can also be viewed in real time during an activity by adding it as a data field, letting you watch your aerobic and anaerobic effect accumulate as you train and adjust intensity accordingly.[1] In Garmin Connect, you can see both Aerobic and Anaerobic TE for each activity with visual colored bars, plus historical trends and weekly/monthly summaries.

Limitations

Training Effect requires accurate heart rate data and works best for running, cycling, and similar cardio activities. Individual variation means it may not perfectly reflect your personal response. Very short, intense efforts may not register their full impact, and the metric is not designed for strength training.[1]

Watches with Training Effect

Watches with Training Effect

Compare all watches with Training Effect →

See Also

References

  1. ↑ 1.0 1.1 1.2 1.3 1.4 1.5 1.6 1.7 Garmin: Training Effect
  2. ↑ 2.0 2.1 Firstbeat Analytics: Science and Physiology
  3. ↑ Garmin Newsroom: Garmin Adds Its First Touchscreen GPS Watch to Forerunner Family (2011)
  4. ↑ Firstbeat: Why Endurance Athletes Need Anaerobic Training to Succeed (2017)
  5. ↑ Garmin: Training Load
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