VO2max Estimation by Garmin device

Garmin fenix 3 HR

which has VO2max estimation feature

VO2max

VO2max is one of performance factor for athletes.  Traditional way to estimate the number without special lab equipment is "Cooper Testing".   It is so called "12 minutes running".  Based on distance people can run in 12 minutes, VO2max can be estimated.
This number is also used for estimated marathon time.

Garmin Device can estimate VO2max

As I introduce a couple times in my blog before, the recent Garmin Running devices have a feature to estimate this VO2max number based on activities.   I think this is very good factor to see the progress of your training.

Actually, I have never measure my VO2max in lab before.  Therefore, I do not know the estimation by Garmin device is accurate or not.  But it seems that the number is close to the cooper test result based on my past data.  At least the absolute value of VO2max is probably not very important for most of people.   I think just having a relative comparison would be very useful.  As long as people using that way, the feature is really useful.  Even if we have some gap between the estimated value and the real value.

Benefit of the estimation by a device

For Cooper testing, people need to run really push to their limit, basically it should be "all-out".  This really high intensity training is probably really tough for many people except some serious athlete.   A good thing estimate by Garmin device does not requires really high intensity activity to get the number.  It requires to see the maximum heart rate and some accumulated activity data to get a reasonable numbers.  However after accumulating some activity data including some high intensity activities, even if an easy activities, we still can get some estimated number and it seems to be a reasonable.   I think this is a good benefit to get the number for each activities and understand the fitness situation.

This is one of features I really like in Garmin fenix 3 HR.

Heart Rate base pacing ~ Update

Switch back in early summer

in Mt. Whitney trail

This year, I did not go hiking to Mt. Whitney.  I do not have much update.  However, I found out some additional thoughts based on recent date for my running activities.   Today, I just share what I found recently.

A good heart rate number for hiking?

As I mentioned before hear rate zone around zone 2 and zone 3 would be a good range for hiking based on my past hiking records.  Depending on how we define the heart rate zone, a good range would be 60 ~ 80% of the heart range, which is really wide range  In a reality below middle of zone 3 which is around 75% of the range would be a reasonable.  In my case, the maximum heart rate is about 180 bpm and my resting heart rate is around 60 bpm.  With those data, 75% of the range is is around 150 bpm.   Based on the past experience, this is really reasonable value for me.

Recent Running training
Here is my recent update for my training, due to a large wild fire around Napa / Santa Rosa area, the air condition is getting really  bad last a few weeks.   Schools started no PE outside and I also did not run outside last a few weeks.   I only did station bike indoor to maintain my fitness level.

Due to my age, which is over 50 years old, I realized the fitness level is easily getting worse if I do not do training a several days.   This is obvious my past training records this year with stopping training due to injury and vacation.

This time I have not run outside for 2 weeks and then my estimated VO2max and lactate threshold by Germin running device was getting worst a little even if I was doing station bike a few times a week.
Muscle for running is different from station bike and load to my body for station bike is much lower than running.  I found out that my heart rate is really easy to get high within a short period.  The estimated lactate threshold is around 165 bpm by a Garmin device.  However, I probably need to keep it below 155 bpm if I need to run more than 1 hour.  In my case, there is no problem since I set my running pace based on the lactate threshold and 155 bpm is in zone 2 with lactate threshold heart rate.  (155 bpm is zone 3 with reserved heart rate zone and zone 4 with a ration of maximum heart rate.

This weekend, the scheduled menu was 3 times of 55 minutes running with 5 minutes resting (walking) .  I could not have enough time for 3 times and I just did 2.5 times with total time 2 hours 20 minutes.  I maintained my heart rate between 140 and 155 bpm.  The average speed was 8:45/km and the average heart rate was 149 bpm.  This is very slow but this is what I can do now.  This value including 5 minutes working in the activities.  Therefore actual running speed and heart rate could be a little better.  (I did not have a separate lap data this time)

A generic target

In my case, I already have a good target heart rate based on my past data.  I have no problem to manage my pace with that number.  On the other hand, it might be heard to define a generic guide line for other people since 150~155 bpm in my case is could be zone 2 ~ zone 4 depending how I define the heart rate zone.
The key point is where the lactate threshold heart late is in.  If you have high end running device which can estimate a lactate threshold, then the number would be a good reference for the target.  People just need to know how much lower they can set as a target.  If people has less training, then it could be better to set 6~10% lower than the lactate threshold.  If people are in a good shape, then it could be enough to set a few percent lower than the lactate threshold based on my past data.

If you do not have any idea where the lactate threshold is, this could apply based on the training activities.   A rough guide line could be using zone 2 if people do not have much training  and using zone 3 if people has a regular base aerobic training (at least more than 1 hour once a week).
Anyway, zone 2 could be a good range for "easy hiking" in general in my opinion.   The definition of heart rate zone could be good using a ratio of the maximum heart rate (220 - age) I think.  In any cases, important things is to collect more data during your training / hiking to understand your heart rate reaction during activities.

I published a Japanese version of book about the heart rate based pacing method for hiking.  I am still working on an English edition.  It will take some time to translate to English and it is not easy job for me....... 

Resting heart rate - Usage of Garmin fenix 3 HR

Heart rate trend on Sep 26

   Today's topic is a resting heart rate.  Previously, before I got a Garmin device which can monitor my heart rate 24/7, I used to check my heart rate right after I wake up.  Recently my Garmin device can monitor my heart rate 24/7 and it is easy to tell my resting heart rate.

   Based on the data, my resting heart rate is roughly 50~60 bpm.  This is also depending on a training progress.  If I stopped the training for a while, the number was going up.  On the other hand, when my training progress was getting good, then the number was going down.  The training I am talking here is an aerobic training.

   The other thing I found out recently is the number after a hard training or when I felt tired, then the resting heart rate is relatively higher.  The data I showed in the beginning is a heart rate trend on September 26 this year.   The resting heart rate right before waking up is about 52 bpm.   I also did an interval training after work.  That is why the heart rate in the evening is getting higher.

Heart rate trend on Sep 27

   The next day, the resting heart rate before waking up is 58 bpm.  The difference is small, but I can see a similar trend in the past.  The resting heart rate is usually higher if I have a hard training a day before.  Probably it is due to my age, I usually feel tired if I do a hard training a day before.  I guess the data for younger people might be different from what I see myself.   However, for my age, I guess it is probably better to take a reasonable resting to recover after a hard training.

   I expected to get a similar data on high altitude during a hiking like 14,000 feet elevation.  However, as I posted I could not go hiking this year and collecting / analyzing the data will be after next year.....   This would be an interesting data to understand my body reaction in high altitude!

Mt. Whitney Hiking 2017 (12) ~ Decided not to go this year ....

Mt. Whitney Trail ~ Fall in 2012

Based on my original plan, I had planned to hike Mt. Whitney last weekend.  However there were many activities for our kids during the weekend and I could not make it happen.  Therefore, I won’t go hiking to Mt. Whitney this year.

It is getting cold, but there might be still good condition in October.   However, there might be a chance to get snowing anytime, actually it was snowing already…   So people who still want to be there need to prepare well for snowing and cold weather.

Regarding my training for this hiking, I am doing a training plan for “full marathon”.  Due to some minor injury I stopped training a several weeks in early summer.   However, the last several weeks, I am getting recovered and it would be a good shape for this hiking.   I was planning to be there till last minutes.

As you can see my last a few posting about VO2max / Lactate Threshold from Garmin Running device, the value shows my improvement last a few weeks.   I think it is a good idea to use a full marathon plan for this long hiking.   It is probably better to run some hill route at least once or twice a week to train muscles for ascending.   Just running on a flat route might not be enough for this hiking in my opinion.

Lactate Threshold for Running last 6 mounths

VO2 max last 6 months

VO2max is recovered to 40 [ml/kg/min] (This year’s max was ‘43’).  Lactate Threshold is 166bpm/around 6 minutes / km.   As I mentioned in the previous posting, the early part of this training plan is a little easy for me and value was drop a little in the beginning.   However, it is getting enough intensity last a few weeks and my number is getting improved.   This data shows probably 3 ~ 4 times a week with one intensive training and one long distance (time) running would be a good plan for hiking.

I will continue this type of training to maintain my fitness level for hiking next year.

Garmin fenix HR feature ~ Estimating Lactate Threshold / VO2max

Lactate Threshold Pace (Last 6 months)

Lactate Threshold HR (Last 6 months)

VO2max (Last 6 months)

Lactate Threshold Estimation on Garmin High-End Running device

   The last posting was talking about VO2 max for a factor of training progress.  Garmin started supporting this estimating feature most of running devices (above Forerunner 35).   My device, fenix 3 HR, supports to estimate Lactate Threshold (LT) as well.

   The devices shows LT with LT Heart rate and LT pace.   I did not have very good idea how I use the both data.  I did not have enough data to talk about my analysis before.  Now I have probably enough data to talk about LT feature.  As I explained my training activities last 6 months in my previous posting:

• April: Just finished "Full marathon level 2" training -- Good fitness condition
• May:  Due to injury late in April, I stopped running about 4 weeks
• June:  Resumed training, but stopped again due to FRU for 3 weeks
• July:   Resumed training, every other days 5km - 10km, rested for 1 week in the last week
• August - September: Started "Full marathon level 1", 3 times a week
• September -- my health condition is not very well last a several days

   Since last a several days in September, my health condition has not been very well, but I did not take a rest.  Therefore, my performance was not very well.  That is why I do see most of factors are dropped in September.

LT Heart Rate

   The range of LT Heart rate last 6 months is 163-167 [bpm].  The delta between the minimum and the maximum is only 4 [bpm].   My opinion, this is not much difference, but I think slightly improved due to the training a little.  Even if I stopped training, it was not really getting worse.  As long as I tried to do something regular basis, this might not change a lot.  Maybe people who does not have training for a long time, it may be improved with some regular based training.

LT Pace

   The range of LT pace last 6 months is 5:31 ~ 6:23 [MM:SS].   The delta is close to 1 minute.  If I stopped the training, the number was getting worse and once I resumed running, it was getting better slowly.  The trend is very similar as VO2max.

My analysis

   I think LT HR is probably not much change as long as people continue to training for long time　and LT Pace and VO2max could be a good factor to see the progress.  Either one could be used to measure the progress of the training.  Many models support VO2max estimation, but LT estimation is limited only some high-end model.   The high-end models have more nice features and the prices is much higher than other low-mid class models.   So if you just need a basic features, I think Forerunner 35/235 would be good.   Also 735 price is getting lower due to some other new models.

   The other factors, VO2max estimates works with the embedded heart rate sensor.  However for LT estimation, chest-strap heart rate sensor is requires.   Also, to estimate LT, people need to do relatively hard workout than VO2max estimation.  VO2 max estimation can be done with a light workout.  I am not sure how it is accurate.  But even I ran slowly, the value is a similar number as I did heard work out.   So with those factors, I would think VO2 max is probably more convenient in my opinion.

Example to for VO2max estimation in Garmin Running device

最近の最大酸素摂取量の推移

　今日の話題は、ガーミン社のランニング用のデバイスの活用方法の紹介の続きです。以前から私の利用法について投稿していますが、今日は、最近のガーミン社のランニング用のモデルではついている物が多くなった最大酸素摂取量（VO2max）の推定機能についてです。

最大酸素摂取量

　最大酸素摂取量は有酸素運動のパフォーマンスの指標として用いられる値の一つで、厳密な測定では、トレッドミルで負荷を増加しながら呼吸量、酸素量、二酸化炭素量を測定する事が必要です。ただし、簡易的に行われる物として、クーパーテスト（12分間走）などでも推定値を知る事ができるとされています。最近のランニング用のデバイスではこうした推定値を各アクティビティのデータを基に推定する機能がついています。

　以前にも紹介していますが、fenix 3 HRにもその機能がサポートされていて、実際に行ったアクティビティのデータで概算の最大酸素摂取量を推定してくれます。今回、故障や風などでトレーニングができない期間がこの数か月の間に何回かあったので、その影響がこの値にどのように影響するかを知る事ができたのでその結果を投稿する事にしました。

過去5ヶ月のデータ

　冒頭のグラフが過去5ヶ月の私の最大酸素摂取量の推移です。4月の43[ml/kg/min]をピークに下降傾向というのがわかります。この期間のトレーニング状況ですが、4月はガーミン社のトレーニングプラン、フルマラソンのレベル２を終了した直後で、トレーニングの効果もあり、VO2maxの値が徐々に改善し、最近の最高値に達していました。ところが、4月の下旬に左足を負傷して、約1ヶ月の間トレーニングを休むことになってしまいました。その後トレーニングを2週間ほど再開した後、6月に入って風邪をひいてしまい、さらに3週間トレーニングを休んだために38[ml/kg/min]まで低下してしまいました。7月はトレーニングを再開して、40[ml/kg/min]まで回復しましたが、日本に行っていた約1週間の間トレーニングを休んだためまた、38[ml/kg/min]に戻ってしまいました。その後8月はトレーニングを再開しましたが、今回は急にトレーニングを再開した事による負傷を防ぐために、トレーニングプランをフルマラソンのレベル１に戻って再開したため、トレーニング初期段階の負荷が軽くなった事もあってまだ改善が見られていません。ここ数日は体調を崩してペースが上がらないため、値はやや下降気味になっているというのが最近のトレーニング状況です。

データの考察

　この結果を見ると、トレーニング状況とその負荷が値に大きく影響していると見る事ができるかと思います。特に改善のスピードは緩やかですが、下降は少しトレーニングを休んだり、負荷を落とすとすぐに値が落ちてしまう様です。

　7月は約1日おきにマラソンペース（心拍ゾーンのレベル３）で5kmから始めて10kmまで徐々に距離を延ばすのを約1ヶ月続けたところ、ある程度の改善がありましたが、8月に再開した際は、フルマラソン　レベル１の最初の部分で比較的負荷も軽く、週3回の実施と言うことで、7月に比べてトレーニング頻度が落ちている事もあって、改善の度合いは殆どmられていません。

　このデータを見ると、VO2maxの値は、トレーニング状況が比較的すぐに数値として表れるようで、トレーニングの状況を見るのには都合の良い値だと考える事ができます。今後は、トレーニングプランの負荷が徐々に上がって来ると思うのでそれがどの様に値に影響してくるかがポイントになるかと思います。

　クーパーテストを行うのもVO2maxを知る手法になると思いますが、こうした値を推定できる機能がデバイスについて、普段のトレーニングから値を推定してくれるのはより手軽に指標を得られる事になるのでとても便利な機能だと思います。この機能のためだけでも、デバイスをアップグレードするメリットはあると思います。

Trekking Pole

Trekking Pole and Pole for skiing

   It is September now.  I have been busy this summer for many unexpected things.  New school year started for our kids in mid August and it is back to normal now and finally I have some spare time to write an article.

   Today's topic is "Trekking Poles" that many hikers are using nowadays at least in the US.   I did not use them when I was young.  But I started using them a few years ago since I am getting old and I'd probably better to get some support using them.   I was using one for skiing, but it was broken and I bought a pair of trekking poles last year.

Trekking Poles

What I bought was one from Black Diamond, you can find it in Amazon.  There are many different types, this is a folding type  Another type is an adjustable type, which is easy to adjust the length.  Most of folding type is fixed length, but one I bought was there is a part to adjust the length on the top part.

Adjustable part

   This is a model for women, I think the main difference is strength and weight.  I think it is good enough for my weight.  I am relatively smaller than typical men.
　
   A difference between trekking poles and ski poles are the tip portion.
　

Tip portion for a skiing pole

   Tip portion for skiing is designed easy to stick surface of snow with metal tip.  It is also having larger ring not sinking into the snow.

Tip for a trekking pole

   On the other hand, trekking pole is using rubber material to get more friction on rocks.  The ling is smaller or nothing.  This model can replace the tip to a metal part to use on the snow.

Metal tip for replacement

   Some models, it is also possible to replace the ring to use for skiing.  However, I have different poles for each purpose.  The model i have, it is ok to use on a snow course in summer time.  But for skiing the ling is too small and sinking into the snow when I use them for skiing.  Also, the length on the tip portion is too short to use for skiing as well.
　The tip has many different shapes.  Some of them are bigger tip to get more friction and stable on rocks.

   As I mentioned, I was using poles for skiing in my previous hiking.  However, the stress to the big ring is big on summer trail.  Also, the friction might be smaller and not very stable.   However, the friction is not a big deal, just need to have some experience to adjust how we use it.

Advantage to use trekking poles

   Talking about advantage using trekking poles, the major advantage is helping to keep the balance.  Using poles, the chance to loose the balance is probably getting less, it is also easy to recover when people loose their balance with the poles.  In general, many people select boots to protect their ankles.  However if people using poles they may choose lighter pair and the selection is more flexible.  Especially having heavy backpack, people tend to pick really heavy boots for a better protection.   With the poles, they may pick liter boots.  Also, if they do not have heavy backpack, they may pick shoes instead of boots.  It is really depending on strength of legs, experience and skill to pick shoes / boots.  I would say with combination with trekking poles, the selection will be more flexible and easier for many people.

   In my case, my leg strength is getting weaker than when I was young.  It is really helpful to distribute weight with pole to reduce weight to legs.   That is the primary reason I started using poles.
   I think many people using a pair of pole on the both hand.  I guess it might be better to keep balance during hiking.   However, I personally do not like to occupy the both hands, therefore, I just using a single pole to help the balance.

Low cost models?

   By the way, when I am looking into listing on Amazon, there are many low cost models.   Most of time, I usually go to outdoor stores to see one I want to buy.  Therefore, I do not see many low cost model in the stores.  However, some of friends mentioned that there are many low cost models and I realize there are so many low cost models.
   For example, this model  is USD $36.99.  I have never used them and I cannot tell what they look.  Just based on the specification, its pair of weight is 1.1(lb).  One the other hand one I bought is 1.6(lb).  It is about a 0.25(lb) difference.   It is probably some difference for the material and strength.  I do not have any experience to use them, so this is just my speculation.   I guess it is not a big problem in most of cases.  Probably, it might be easy to broken or deform when they get unexpected force during hiking.  So this is really up to how people think and use them.

  Personally trekking poles are probably one of good equipment for middle age to older age hikers to minimize injury during the hiking.