May 22 2023

Using SmO2 for Threshold Intervals

SmO2 Provides Real-Time Physiological Info

Textbook SmO2 desaturation and Vo2 tipping point — Moxy SmO2 values give you an instant, physiological value for what is, and what isn’t, sustainable. It’s a noninvasive way to get accurate, autonomic data about aerobic and anaerobic tipping points.

Here is yet another example of the utility of an Smo2 sensor. This workout was performed by a client as well as myself last week. The goal of the intervals was to improve fitness at Lactate Threshold.

I may be a bit old-school, but I’ve essentially distilled cycling workouts to three simple levels of intensity; Breathing, Heaving, and Gasping.

Breathing workouts are easier, they’re aerobic, and they’re meant to improve Economy and Stamina. They burn mostly fat, but they’re on the easier side.
Heaving Workouts are harder, but they’re sustainable for up to 60 minutes. These would be ‘Speed’ or ‘Threshold’ type workouts.
Gasping workouts are super-hard, with high heart rates and respiratory rates, and they can’t be sustained for more than 6 or 8 minutes.

SmO2 works better than heart rate in all three of these types of efforts.

SmO2 – Saturated Muscle Oxygen

Moxy’s SmO2 sensors measure the amount of oxygen in your muscle. I tend to use it on my left quad, and sometimes on my left deltoid. When either my clients or myself uses it on the left quad, we get a great range of saturation, from 2-80%. With proper placement and use over time, we can get a really solid and consistent value for finding the highest sustainable power output, aka, “THRESHOLD”. When SmO2 drops BELOW that value, well, you’re on “Borrowed Time”.

Get SmO2 too low, and you're on Borrowed Time — *Get SmO2 too low, and you’re on Borrowed Time.*

Here are several GREAT examples!

THRESHOLD INTERVALS ARE ABOUT SUSTAINABILITY

Everyone knows about Heart Rate Zones. We’ve been using them, plus Wattage Zones now, for Decades. But the Heart tends to drift. Our bodies tend to act like bad oil filters; we work harder internally for the same external output over time. However, when we employ SmO2 sensors, and we know right where we are in terms of what the balance of Oxygen Supply and Demand is, well, we can get more work done. We can sustain this intensity more acutely. When we finally ‘Tip Over’ the Threshold, well, SmO2 shows that we’re on ‘Borrowed Time’.

Let’s Zoom In on these Intervals. We’ll start with an 8-Minute effort. This set of intervals was a ‘Reverse-Fibonacci’, and it was a set of 8-minute, 5-Minute, then 3-minute, 2-minute, and finally 1-minute intervals, with equal recoveries. It’s modeled after a Ronneveld Study, but I’ve been using regular Fibonacci efforts (1,1,2,3,5,8 sequence) for decades on the advice of Dr. Conrad Earnest, my mentor.

SmO2 captures Tipping Point Between Threshold and Vo2. — I included the ThB (Total Hemoglobin) on this image because it shows how the heart and lungs continued to work, harder and harder, to get oxygen to the muscles, even while the muscles were becoming less and less efficient. Craig’s ‘Tipping Point’ or ‘Threshold’ for Oxygen Supply and Demand is right at 17%. For the first half of the effort, he was riding with sustainable power. However, once he got to 17%, it dropped sharply, and he ‘Tipped’ into Vo2max territory, which is ‘BORROWED TIME’.

Next, let’s look at the 5-minute Interval.

5 Minute Interval at Threshold Using Moxy SMO2 — Here it is again – wattage is fairly uniform, but ThB continues to rise, showing the strain, and right about the middle of the interval, just above the 17% Value, Smo2 starts to drop in to ‘Borrowed Time’.

Here’s the SmO2 Value for the 3-minute Effort.

3-Minute SmO2 and Thb Value Tipping Point. — For the 3-minute effort, You can see how SmO2 dives down to 16-17% early, then he literally holds it right there for the duration of the time period, until the LAST 30 SECONDS. The difference in wattage begins at the first red arrow. He shifted and pumped out more watts to finish. This led to a lowered SmO2 and near-exhaustion.
***also note: ThB for the middle part of the effort plateau’d. We don’t use THB as much as we should, but it’s another great indicator that a physiological intensity is sustainable – or not.

At 2 Minutes, and over 600 KiloJoules of Work Performed Thus Far, It’s Hard To Get Below Threshold

2 Minute Interval at Threshold Using Moxy SMO2 — If this workout had been 3,2, and 1-minute intervals, we would have worked hard to get SmO2 Below that 17% value early, and to try and hold it there as long as possible. But after numerous high-quality efforts, SmO2 won’t dip, and this becomes, once again, a THRESHOLD EFFORT. Which was the goal.
The RISE in SmO2 at the vertical line occurs because he Stood, off the saddle. This changes muscle dynamics and force. He dropped from 100 to 60 rpm, and while power went up, he once again, WAS ON ‘BORROWED TIME’!

The Grand Finale; a 60-Second Effort!

1 Minute Interval at Threshold Using Moxy SMO2 — For a 1-minute effort, we’re almost completely past the tipping point. I placed the vertical marker at 16% and you’ll see that the value stays BELOW that number EVEN AFTER THE EFFORT ENDS. The entire effort was performed well north of 300 watts, and this yielded a LARGE metabolic penalty. ThB continued to rise and while we can’t add another metric to the chart, Heart Rate was well above 95% of HRR.

Moxy and SmO2 are POWERFUL Tools

You all know – I have promoted wattage and power and kilojoules since FOREVER. But going forward, I’m going to be more nuanced. The body is a machine, but it’s a machine with huge variations in recovery, genetic ability, and psychological, almost psychotic abilities to suffer. Using a Moxy and SmO2 to determine the ‘Goldilocks’ intensity for Threshold Intervals gives us an ideal intensity FOR THAT DAY, FOR THAT MOMENT, FOR THAT DURATION. If you’re a Moxy owner, try to find your ‘Tipping Point‘ of desaturation, and then back off JUST ENOUGH to give it a sustainable, but powerful effort. Try it on a hill. After all – we don’t live on a Space Station.

I just did that this weekend, when I rode a couple of hills on a route that was unfamiliar. I used another feature on the Garmin, the ‘ClimbPro’ option (I’ll have to talk about that in another post), but here’s how it worked.

Richard Wharton Using Moxy when Climbing a Hill — This was a 6-minute hill, give or take, on an unfamiliar route. Average gradient was about 7%. I followed the ClimbPro until I knew that I was maybe 700 Meters from the end of the effort. Looking at the SmO2 data, I kept the Saturated Oxygen above 25%, and when I knew where the finish was, I increased the power EVER SO SLIGHTLY until it dipped down to about 20%. In this graph, you can also see the deflection point of ThB, and then the continued rise once I pushed it past the Tipping Point.
*I was on Borrowed Time, but I knew where time could stop.*

Get a Moxy and Use SmO2 For Accurate Training and Sustained Efforts At Power.

I know this is HIGH NERD STUFF. But it’s fascinating, and it’s useful. If you own a Moxy Monitor, use the Steve Neal Field and the lap function, and watch for your ‘Tipping Point’, indoors or out. You don’t want to be on ‘Borrowed Time’ for those longer intervals or hills!!!

Thanks for reading, and ENJOY THE RIDE!

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Apr 19 2023

Steve Neal’s Moxy Field

Coach Steve Neal’s Moxy Field Is INCREDIBLY EFFECTIVE!

Steve Neal Garmin Connect IQ Field — *Steve Neal is one of the most experienced cycling and endurance coaches out there. He’s also a Moxy User, and knows how to get the most out of your investment.*

Steve Neal is one of the most successful and qualified coaches that I know. He and I have followed a similar path. We both owned Cycling Studios. He and I have worked together to employ features in PerfPro Studio. He is a pioneer in Diaphragm breathing protocols. But most recently, he built a Garmin Connect Field that highlights EXACTLY what we need to know in regards to Saturated Muscle Oxygen!

Saturated Muscle Oxygen (SmO2) is a metric that uses NIRS (Near Infra-Red Spectroscospy) to measure Saturated Muscle Oxygen levels and Total Hemoglobin Counts (ThB). The product that Steve Neal and I both use, the Moxy Monitor, is a lab-accurate device. Here’s how Steve and I use it in workouts.

Steve Neal Uses Moxy Monitors to measure SmO2. — *The Moxy is a noninvasive, durable NIRS sensor that is tuned to transmit SmO2 and ThB data to Garmin Head Units and Watches.*

When a muscle contracts, it uses oxygen in the process. Moxy Monitors basically measure “Supply” (Smo2) based on “Demand”, which is measured in watts. It’s a merge of Physiology and Physics. Muscles and Lungs (Oxygen) are augmented with the measurement of heart rate, all of which I have been studying for decades. However, at certain levels of intensity, and depending on the muscle group being measured, the Moxy can help identify what I call “Floors”, or “Ceilings”. A “Floor” is an SmO2 intensity that can be sustained under duress. If intensity rises, the SmO2 will decline and can predict exhaustion. If SmO2 rises, we know the cyclist is riding at different levels of aerobic (sustainable) intensity.

STEVE NEAL’S MOXY FIELD ON GARMIN CONNECT IQ

Steve’s Moxy Field helps Moxy owners optimize the Physiological Impact of EACH and EVERY INTERVAL and RECOVERY. The concept is simple. The cyclist places their Moxy Monitor on a muscle group (I prefer the Left Lateralis). They then head over to the Garmin Connect IQ Field on their mobile phone or via Garmin Express, and download this Custom Field. In the Settings Tab, the cyclist will enter the specific Moxy ANT+ or BLE code for that unit. They also enter the location where the Moxy will be placed. I’ll talk about different locations and what they can tell us in a bit. Finally, the cyclist places the Custom IQ Field on their Garmin Ride Profile.

My profile screen looks like this:

Steve Neal Moxy Lap Field Garmin Connect IQ Field 4 — The Steve Neal Moxy Lap Field is on the bottom of this screen. It eliminates the ThB Field, and replaces it with Instant Smo2 %. The number on the Right is the ‘Lap’ Average SmO2. It will change colors as the average rises and falls in the context of the lap, and the available Oxygen in the blooodstream.

The Steve Neal Moxy Field is used in conjunction with the ‘Lap’ Button. It eliminates the view of Total Hemoglobin, or ThB. The Field gives a lot of information in a small package.

You get:

Steve neal Moxy Lap Field Description — *As important as the Instant SmO2 value is, it’s the COLOR and VALUE of the number on the RIGHT that is so critical.* This is where having a BIG, HUGE, HEAD UNIT, like the Garmin 1040, comes in so handy. If Garmin still made their Head-Up Display, I swear, I’d ask them to include custom fields like this one in their options for fields.

Instant SmO2
Lap Average SmO2
- and based on the color of the Lap Average SmO2, you can determine whether your SmO2 is RISING, FALLING, or is STABLE.
- Red is Falling, Black is Stable, and Blue is Rising.

USE STEVE NEAL’S MOXY FIELD DURING A WORKOUT

Now, the results can be individualized, but the general trend for a workout might go like this:

First, have a look at this blog post and video that explains how I use the Moxy to determine proper warmup and preparation for a ride.
Moxy Monitor Warmup Protocol – Online Bike Coach

Then, look at the Steve Neal Moxy Field, and when an interval of, say, 3 minutes begins, hit the ‘lap’ button. As intensity increases, Smo2 will decrease, and the Lap Average SmO2 will also decrease. However, 3 minutes can be an eternity of effort. Intensity has to be modulated in order to complete the task. Using the Steve Neal Field, I can identify an Oxygen Demand which is SUSTAINABLE, and then I can watch the AVERAGE, trend down towards that value. If I’m near the end of the interval, and I feel like I have a little more to give, I can INCREASE INTENSITY, and DECREASE available Smo2, switch to an anaerobic energy system, and basically ‘Leave With Nothing Left’. Hit the lap button at the end of the interval, and you can watch the SmO2 value RISE to Maximum Resaturation, which is also a great time to replenish any carbs or rehydrate. Over the course of several intervals, it becomes easier to identify a ‘Floor’ of Smo2, below which you’re on seriously borrowed time. Steve Neal has several Diaphragm Breathing Protocols that affect Smo2 levels and can improve both Stamina and Strength for endurance and intensity days on the bike.

Looking at Moxy Results On Garmin Connect After A Ride

I recently performed a set of intervals on my Virtual Studio at app.vqvelocity.com, with a client who also had a Moxy Monitor. I am in California; he is in Massachusetts. We were both using Steve Neal’s Moxy field, and we both had the Moxy Monitor on our Left Lateralis. The interval set was 14 minutes long, with intensities at 120% of FTP for 22 seconds, and 8 seconds of recovery at 50% of FTP. But the WATTAGE GOALS FOR THE WORKOUT CHANGE WITH THE VALUES that show up on Steve Neal’s Moxy Field. This interval effort is what I call a ‘Push’. Let me explain.

VQ Velocity 22-8 intervals 2 sets — I created this interval set because the metabolic response to a stimulus is about 25 seconds. It also takes about 8 seconds to reset the ATP in your legs when recovering. The 22-8’s have some intensity and recovery overlap, but they yield a VERY high overall normalized and actual average when properly employed. They’re actually a “Threshold” workout…

The overwhelming research on cycling reveals that the sport is overwhelmingly aerobic in its’ demands. Sure, we love to talk about intensities and intervals for brief moments here and there, but when the ride is over and uploaded, it’s our AEROBIC economy that makes such a difference. The goal of training, therefore, is four-fold; we want to improve STAMINA, STRENGTH, SPEED, and SKILL. Aerobic Power and economy is akin to Stamina, and that’s what we were focused on in this effort. But you can ‘see’ whether you’re aerobic or not, via the Steve Neal Moxy Field. A cyclist can also see when they’ve tripped over that line of Threshold, and they’re dipping into their own, personal, time-limited, “Well of Despair”! The second-by-second watts are less important here. What IS important is getting the cyclist to their own, personal, average SmO2, that is both painful, but yet also sustainable. This workout was a Threshold Workout, and the Moxy data shows just that. Aerobics is the ‘Push’ of Economy and Stamina. Anaerobic Intensities and Vo2Max efforts, are the ‘Pull’.

Garmin Connect Moxy Quad Watts Heart Rate — This is a screen report from the Garmin Connect File. Steve’s Moxy Field showed me a cumulative average and an idea of intensity that I just can’t get from traditional heart rate. If you look at the grey data points, which is SmO2, you’ll see that around minute 40, SmO2 began to rise. Why? Look at the RECOVERY WATTS in purple. I began to take those 8 second recoveries more seriously, and my Saturated Muscle Oxygen rose in accordance. ‘ON’ Power stayed high, and this allowed me to do MORE of the ‘Work’, which is beneficial.

On my first interval, I hit the ‘Lap’ button on my Garmin 1040 Solar, and rode at the varying intensities that the workout prescribed, until I hit a value of Saturation below 20%. The stochastic nature of the intervals within the set show perpetual swings of wattage, but the SmO2 drifted between 14 and 18%. For the First Interval Set, I averaged 17% for SmO2. Average power? 292 watts. This is WELL ABOVE the predicted Thresholds that have been set for me by numerous other Threshold Calculators. The second Interval? 20% SmO2 with power at a more modest 261 Watts, still above my ‘Calculated” Threshold. Traditional Heart Rates? They were 172 bpm and 168 bpm, both arguably UNDER my claimed Threshold of 173 bpm.

Steve Neal Moxy Field With SmO2 Wattage and DFAA-1 — Here’s the second set. I wanted to show the SmO2 values with DFAA-1 values from AlphaHRV, which is another great Field found in Connect IQ. I use both fields, but I find that Moxy ‘Floors’ are more acute than the ‘rolling 2-minute’ value that we commonly use to calculate DFAA-1.

Moxy Values are more accurate and precise than traditional Heart Rate and Wattage Claims for Threshold Values. They also highlight FATIGUE and arguably, DEHYDRATION or a BONK. That’s another discussion for another day, but the gist of it is this; We’ve had this tool for about 10 years now, but it required mental calculation to determine Aerobic and Anaerobic Thresholds. Now, with the Steve Neal Moxy Field, we get Instant values, Average Values, and a Trend, which is worth its’ weight in gold.

CONCLUSION

Everyone knows how much I love power meters. More recently, I’ve fallen in love with the study of Heart Rate Variability. I love how that works with our bodies in a more holistic way. With the release of Steve’s Moxy Field, we now have the tool to observe thresholds acutely, and then determine ways to dive through them, stay at or just above them, and recover from efforts more effectively.

I’ll save the next blog post for another aspect of Steve Neal’s Moxy Field, where we will look at the same workout, but from the aspect of the LEFT DELTOID. The numbers are going to be more nuanced, but they continue to reveal some INCREDIBLE, REPEATABLE, NONINVASIVE information.

Until then, ENJOY THE RIDE!

Apr 11 2023

3 Weeks of HRV Stress Readings

HRV Stress Readings Can Help You Look at the Holistic Fitness Picture

Garmin Connect HRV Stress 4 weeks report — The Garmin Connect HRV Stress Report is one more tool in Garmin’s tool chest. I use it prior to my indoor rides, to try and determine how best to proceed with my daily rides. If I have a high reading, a low sleep score, and a strained HRV Status, well, I’m goin’ back to bed.

I’m now 3 weeks in to taking a morning HRV Stress reading, and I’ve missed just a few days so far. It’s not fun, it’s probably 3 minutes where I wish I was doing something else or warming up for a bike ride, but it IS providing that ‘+1’ metric that can tell me whether I’m achieving my results, or if there’s something else going on that may require a day off, a lower intensity ride, or maybe just work to get some real stress out of my life.

HRV Stress and Life In General

Garmin Connect HRV Stress Explanation Page 1 — *I THINK this measurement is looking at my Heart Rate Variability as an “RMSSD“, which means “Root Mean Square of the Successive Differences”, or, ‘How Variable is Variable’?*

If you’ve been reading this blog, or you know me, well, you know I’m a pretty reactionary individual and my right-brained ADD has led me to this point in life. I had a stable existence until 2010, when I got divorced and began trying to grow my studio. I left that location in 2012, opened two locations in retail spaces in 2013, got remarried in 2014, dealt with the loss of the studios in 2015 and 2017, became homeless in 2018 (thanks, Dallas DPD), and moved to Reno, NV in 2019.

Then, in late 2022, my wife and I relocated (Temporarily) to Pueblo, Colorado. We almost immediately realized it was a mistake, and moved all the way back, to Sacramento, California. Since we arrived, we’ve lived in 3 Airbnb’s. In December, we bought a house that is a complete lemon. It’s been a struggle, figuring out how to make a living out here. We are broke, and we are broken. We are stuck here in this valley while we try to dig our way out of a house that is more shelter than home.

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That’s a LOT of STRESS.

I gained weight. I lost fitness. My bikes took months to come out of storage. We suffered the worst winter in Sacramento and Tahoe area in decades. Until recently, we had literally ridden outside TWICE since December. If this isn’t a midlife crisis, I can’t imagine what a real crisis really is. That’s why I’m so interested in what the Garmin Connect Features are providing. I’m actually seeing some great results. My clients are as well. But we are all riding LESS, and riding LESS INTENTLY than before. This is anathema to my three decades of pushing watts, pushing w/kg, pushing some PHYSICAL RESULT, instead of LISTENING TO A PHYSIOLOGICAL RESPONSE.

I mentioned in my previous post, that I was using HRV Status overnight to try and ensure better preparation for daily rides. This is step 2. I get up, make coffee, look at my overnight HRV Status, Glance at my Sleep Score (The Muse EEG seems to be more accurate), and then, while it’s still quiet and I’m still processing that magic first cup, I put my chest strap on, wait 30 seconds, stand up, breathe in and out for 30 seconds, then tap the ‘MEASURE’ button and watch the timer count down.

HRV Stress LEVELS

HRV Stress Explanation Page 2 — This is the chart for Garmin’s HRV Stress values. I really don’t know how I’ll ever get below a 30. Maybe when I hit the lottery, or the house gets finished, or the client load is full, or….

I really ought to run a video of the recording process, but for you readers and viewers, you’d probably end up sticking a needle in your eye, out of boredom. IF I had the ability to record this information, one would see an initial low reading, then a rise, then a plateau, then maybe a fall. If I get to 64 beats per minute, I’m usually happy, but it doesn’t stay there.

Tight Band HRV Status — I usually do get called out for being an uptight, overly passionate grouch, but I really thought I was making gains in the sleep department. Maybe not.

A professional coach who knows MUCH MORE about HRV than I do, Jim Galanes, commented about my earlier post on HRV Status. He mentioned that my HRV range was both ‘Tight’ and ‘Low’, meaning high stress. My resting HR, which was once in the low 30’s, is now in the mid 50’s. I’m not sure whether this is just a product of age, or if it’s stress related, but I’d love to get six hours of sleep every night. Right now, it’s maybe 4 before a 60-90 minute awakening, and finally, a return to sleep, before waking up right at 3:58am, just before the alarm goes off.

HRV Stress – What’s Holding Me Back?

I think my parasympathetic nervous system is probably holding me back. I AM happy about the fitness gains I’ve made have been DESPITE this handicap. There is always the hope that things will improve, that income will be steady, that my wife will be happier, that the house repairs will approach completion. What’s even more frustrating is that I’ve made investments to improve these values. A better mattress… a better pillow… 96 ounces of water or more every single day…. no beer or wine. I’ve given up sugary drinks and I don’t drink caffeine after 2pm.

HRV Stress Explanation Page 3 — Try doing ANYTHING for 3 minutes without distraction. It’s not easy. My mind wanders. I think about past and upcoming performances and the house. My wife’s well-being pops up, and I drift to her family, my family, the dog. The second I get a solid week of low HRV Stress scores, I’ll make sure to write about it. Maybe that will lead to the ensuing expectation of good workouts…….

As I write this, my wife is dealing with an attempt to access healthcare. We’ve spent 90 minutes on the phone, for three days, just to find a General Practitioner. The website is out of sync with the provider’s list. There are literally no doctors available. Everything has become more complicated as we’ve aged. I haven’t even begun to investigate the DAILY STRESS that the Garmin Fenix is measuring, so maybe that’s just it – a Holistic attack on a body, from work, family, training, performance, society. There has to be a middle ground somewhere. Maybe Garmin’s HRV Stress is telling me that it’s not here, not now.

This is why the Sociopaths Keep Winning. They sleep, and sleep well, because they have no conscience.

I just want 7 hours of sleep, a healthy heart, and the fitness for some good cycling adventures with my wife.

Thanks for Reading, and ENJOY THE RIDE!

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Apr 07 2023

Garmin Connect HRV Status – Bad Night

The Garmin Connect HRV Status Predicted the Obvious – Acute Illness

Garmin HRV Overnight Crisis — Take a look at the 3 values this Garmin HRV Status Graph is showing; Empirical baseline for me is about 26-31ms. The 7-day rolling average is about 26ms. HOWEVER – It’s the THIRD metric, the OVERNIGHT AVERAGE , that led me to cancel my workout for the day. Furthermore, the increased quality and quantity of my workouts over the last week led to a lower 7-day rolling average, with coincided with an over-reach in my overall training volume.

I have been wearing a Garmin Fenix 6 Pro for at least two years. I gave up wearing a watch at some point in the late 1990’s I think. Getting a watch on my right wrist (I am left-handed) took a while to get used to again. But one of the most important features in the watch is the overnight HRV Status.

The Fenix 6 uses NIRS to measure HRV status when I am asleep. It uses this information to count the minutes I spend in DEEP, LIGHT, and REM Sleep. It also records my waking moments.

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I HAVE OBSESSED OVER MY SLEEP QUALITY AND QUANTITY FOR A DECADE

I first began to notice that I was a poor sleeper in my mid 30’s. Allen Lim, a famous coach and product developer, talked in an old CyclingNews, about employing the ZEO Sleep Coach with his athletes on Grand Tours. Apparently one of the top cyclists in this current era, Tadej Pogacar, has the ability to sleep deeper, longer, than his peers, and this reflects in his ability to perform in these epic races. Mikaela Shiffrin, the record-breaking skier, apparently has the ability to sleep TEN HOURS, and NAP between runs on the course! This HAS to yield a positive effect!

I studied my sleep with that ZEO Sleep Coach until it fell apart and the company went bankrupt. More recently, I purchased a MUSE S EEG sleep tracker to replace it. I LOVE the information it gives me, but I have had a terrible time INTERPRETING THE DATA INTO USEFUL APPLICATION. In other words, I still haven’t conquered good sleep, and now that I am older, it’s hampering my performance.

FINDING AN ANSWER

One of the foremost experts in HRV Analysis is Dr. Marco Altini. He created an app that measures HRV in the morning, and comes up with a score to help determine the best approach to training that day. Honestly, he’s not a big fan of the Garmin Connect HRV Status, but I respect his contribution to the base of knowledge.

Dr. Altini QUIT DRINKING ALCOHOL.

His overnight HRV Values improved, his sleep improved, his workouts improved, and his weight improved. EVERYTHING improved.

SO…… For Lent, I (mostly) gave up drinking alcohol.

Now, I’m not going to claim to be a ’12-stepper’. I am not ‘Sober’. I just quit drinking alcohol every night, and focused on exercise and sleep. You know what? My HRV Status improved. As it improved, my workouts improved. As the workouts improved, the weight has begun to improve. For four weeks, I have been about 95% alcohol-free, and this has led to better everything. Combine that with about 96-112 ounces of water every day, and things are starting to happen.

Until last night.

HRV Status Indicates Illness

My wife and I ate dinner out, and we combined it with drinks. I had not had a drink in about 10 days. The new restaurant, combined with the alcohol, sent my overnight HRV Status from a Baseline of 26 to 31 milliseconds between beats, down to 18 milliseconds. I slept poorly, and got sick around 1am. I was sweating in the sheets. It was a mild case of food poisoning, along with alcohol overconsumption. Now, I will discuss Garmin’s ‘Sleep Score‘ in another post, but the overnight HRV Status put me in the ‘RED’ zone, and I begrudgingly canceled my workout with my clients on VQVelocity.com, and instead, loaded up a replay.

I RARELY get sick, and I NEVER cancel workouts, live or recorded. No, I was not hung over. I was sick, dehydrated, and fatigued. The hours before a workout are critical; and I did not get quality recovery.

The Garmin Connect HRV Status recorded, and accurately warned me, to hold off on exercise, and instead, to take it easy and recover. HOURS into my day, I got a reminder on my watch that, yes, my day of recovery had led to, well, a recovery. I’ll try for a good night’s rest tonight, and should be okay for exercise tomorrow.

It’s Not The Night Before That Counts – It’s ALL the Nights Before That.

There’s an older Sports Psychology book by Dr. Charles Garfield. There’s an interview chapter that I believe is relevant. The athlete, who was a high jumper, said, “It’s not the night before that counts, but all the nights before that.” I think Garmin’s HRV Status chart is now providing one more visualization of that. A good workout, a good series of workouts, depends on holistic consistency. It depends on a good night’s rest. It depends on weeks of good nights of rest. An athlete’s hydration needs to be optimal. I’m returning to a state of minimal alcohol intake. Not only do I want a balanced HRV status, I want a higher overnight average, that shows a true state of rest. Waking up a million times between sunset and sunrise is NOT HEALTHY OR PRODUCTIVE.

Garmin Fenix 6 Pro HRV Status — *This is an image of my 7-day HRV Status from the face of my Garmin Fenix 6. It’s what I look at when I wake up around 4am most mornings.*

Garmin Fenix HRV Status Bar — This is the parent menu of the previous graph, taken at a later date. “Temper Action With Wisdom”. If my HRV Status is scraping the bottom, well, I’m taking some time off. I’ll also refocus on hydration and abstinence from alcohol, just to ensure that there are no variables or outliers that may affect my recovery.

I know there are experts who will disagree with the information that the Garmin Connect ecosystem is providing. There are definitely issues with wrist-mounted or finger-mounted datapoints. But this is what I, we, you, the reader have PAID FOR with your investment in Garmin Hardware. Vicariously, it’s the information we need to observe and alter from the Garmin SOFTWARE that also matters.

I want to stay within this ecosystem long-term, and see where it leads. There’s relevant, important information being provided. I just don’t think there has been a long-term review OF that information. Let’s see where all of these data indicators lead. I myself am pretty excited!

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Mar 28 2023

Using the Garmin 1040 Post-Ride Analysis Reports

Garmin 1040 Post-Ride Analysis

The Garmin 1040 Is the Ultimate Garmin Bike Computer –

But it’s the Post-Ride Analysis That It Gives, Which Makes Such a Difference

Garmin Connect Post-Ride Analysis Training Effect — *When you finish a workout, Garmin’s latest bike computers provide a detailed breakdown of Training Effect. the Garmin 1040 Post-Ride Analysis Reports start with this screen.*

I’m now about 4 weeks into my return to fitness, using the Garmin Connect Ecosystem. I know that some of the metrics are controversial. That said, I’m enjoying the Garmin 1040’s Post-Ride Analysis Reports and Physiological Interpretation of the data via the head unit and Garmin Connect.

Before we go any further, if you like what you’re reading here, then:

Let’s Begin With This Chart – Courtesy of Garmin Connect

Garmin Aerobic Low and Aerobic High Definitions — This is a general description of the values achieved from different durations and intensities of work when cycling or running. I’m generally trying to keep most of my midweek rides between a 3.0 and 3.5, and keeping my EPOC between 80 and 150.

I begin most rides by looking at the following screen when cycling.

Garmin FirstBeat 1040 Metrics Page — I may have shown this before, but this is my primary Garmin screen when I ride following the Garmin Connect Ecosystem. The four boxes at the bottom help me ride with LESS intensity, and the two graphs are color-coded to help me further.

The knowledge that the first chart provides, is used by me mentally, to help “Temper ACTION with Wisdom“. In other words, we all want to get fit, fast. Getting fit, however, can’t be done quickly. It takes time. We have to think of it like a slow cooker and stew. Riding slower, longer, and with an AUTONOMIC system that responds to our stimulus. This entire exercise is about learning whether this works. I’ll write up a 28-day update soon, but by following this new information WHILE RIDING, it leads to tempered action and greater wisdom on heart health and aerobic fitness.

Ride’s Over – Now What?

When a ride ends, as long as the bike computer is linked to a phone or wifi connection, the data gets uploaded to Connect, and summaries are presented on the Garmin head unit itself.

Exercise Load Summary Garmin 1040 — The horizontal bar that is first on the screen, shows a value, as well as a ‘range’ of ‘optimal’. I THINK this is based on EPOC/LOAD, and I THINK it’s based on a rolling 7-day SUM, but honestly, I don’t know, and emails to Garmin have gone unanswered.

The second area of the screen reveals my 7-day history of EPOC/LOAD, and the color-coding tells me whether it was ‘LOW Aerobic’ ‘HIGH Aerobic’ or even ‘Anaerobic’. A few of the vertical bars have a grey area. These are ‘other’ aerobic events, like hikes or dog walks.

The third area is somewhat controversial, and it’s about ‘Recovery Time‘. Recovery Time on the Garmin Connect ecosystem has largely been a frustrating thing to interpret; If a Recovery Time states that you need THREE DAYS of NO EXERCISE to recover, well, that makes training and planning to train much harder. Instead, the Garmin 1040 and now the 840 and 540, through post-ride analysis, use this time more generally. It provides a value or comment the next day, with their algorithmic sense of what might or might not be appropriate. The “Train as Usual” is that judgment by the Connect Ecosystem.

Garmin 1040 Post-Ride Analysis Page 1 – TRAINING STATUS

Garmin 1040 Training Status Summary Page — The ‘Training Status’ page is found after the ride is uploaded to Connect. It provides a quick summary of progress, along with an estimate of Vo2max, and the ‘Acute Training Load’ over the last 7 days. Green is good. Swipe Right for more information….

VO2 Max

ACUTE LOAD

EXERCISE LOAD

LOAD FOCUS

CYCLING ABILITY

CYCLING ABILITY – ABILITY LEVEL ANALYSIS

Garmin 1040 Post-Ride Analysis Page 2 – What Are “Intensity Minutes”?

Garmin 1040 Intensity Minutes — *This feature did not exist on my Garmin 1030 at all, and I never studied it in the Garmin Connect Ecosystem. Let’s see what it offers in terms of fitness assessment.*

The TL:DR about “Intensity Minutes” is that they’re a general roundup of Medical and Physiological Scientist Prognoses for maintaining and improving overall health and fitness. The Garmin 1040 Post-Ride Analysis (and Garmin Connect Ecosystem) defaults to 150 minutes of moderate effort in, and 75 minutes per week of high intensity effort in as well. This can be changed, but I haven’t really looked to find out where. I’m not sure how the Garmin calculates “Moderate” and “Intense”, but it’s probably connected to traditional heart rate zones. In this metric, High Intensity work gets counted 2x towards that overall value. Here’s what it looks like when you tap on the bar.

Garmin 1040 Weekly Intensity Minutes Goal — This is the first of 3 images dealing with ‘Intensity Minutes’. It’s showing the arc towards a goal of 360 minutes, and below that, a chart showing the daily score. There’s an explanation about this feature at the bottom.

Garmin 1040 Moderate and Vigorous Minutes — This image was snipped this morning, which was a fairly hard workout. It’s showing 47 minutes of ‘Moderate’ intensity (which I will assume is Zones 3 and 4 in Garmin terms), and 76 Minutes in Zone 5 and above.

When you meet your goal for the week, it looks like this!

Garmin 1040 Intensity Minutes Goal Met — *Yea! 6 Hours moderate and intense cardio fitness! Let’s go eat some lard and re-clog our veins with peanut butter!*

Garmin 1040 Post-Ride Analysis – CONCLUSION

I’m really falling in love with Garmin’s Ecosystem. I think I see the Method to their Madness. They’ve got a science-backed Heart Rate Variability Protocol with the purchase of FirstBeat. They’ve implemented the fitness features into their bike computers, watches, and scales. The Garmin Connect Reports show summaries. the On-Screen Garmin 1040 post-ride analysis gives a pretty good review of what was accomplished on the bike that day, that rolling 7-days, and the rolling 28-days. Follow the guidelines, use the EPOC, Aerobic TE, Anaerobic TE, and “Performance Condition” when riding, especially for Base, Zone 2, LSD, whatever you want to call it. I always aim for a ride between 80-150 EPOC, an Aerobic TE above 3.0, and as low an Anaerobic TE as I can get away with, indoors or out. I’ll work on the Anaerobic stuff later. I still want to see how far I can go following the Aerobic TE and EPOC.

The metrics at the end of the ride are certainly helpful. It gives me something to think about for the next day, and the next, and the next. It’s ‘Dynamic Progression and Periodization.’ It is NOT static.

Thanks for reading, and ENJOY THE RIDE!

SmO2 Provides Real-Time Physiological Info

SmO2 – Saturated Muscle Oxygen

THRESHOLD INTERVALS ARE ABOUT SUSTAINABILITY

Next, let’s look at the 5-minute Interval.

Here’s the SmO2 Value for the 3-minute Effort.

At 2 Minutes, and over 600 KiloJoules of Work Performed Thus Far, It’s Hard To Get Below Threshold

The Grand Finale; a 60-Second Effort!

Moxy and SmO2 are POWERFUL Tools

Get a Moxy and Use SmO2 For Accurate Training and Sustained Efforts At Power.

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Coach Steve Neal’s Moxy Field Is INCREDIBLY EFFECTIVE!

STEVE NEAL’S MOXY FIELD ON GARMIN CONNECT IQ

USE STEVE NEAL’S MOXY FIELD DURING A WORKOUT

Looking at Moxy Results On Garmin Connect After A Ride

CONCLUSION

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HRV Stress Readings Can Help You Look at the Holistic Fitness Picture

HRV Stress and Life In General

That’s a LOT of STRESS.

HRV Stress LEVELS

HRV Stress – What’s Holding Me Back?

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The Garmin Connect HRV Status Predicted the Obvious – Acute Illness

I HAVE OBSESSED OVER MY SLEEP QUALITY AND QUANTITY FOR A DECADE

FINDING AN ANSWER

HRV Status Indicates Illness

It’s Not The Night Before That Counts – It’s ALL the Nights Before That.

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Garmin 1040 Post-Ride Analysis

The Garmin 1040 Is the Ultimate Garmin Bike Computer –

But it’s the Post-Ride Analysis That It Gives, Which Makes Such a Difference

Let’s Begin With This Chart – Courtesy of Garmin Connect

I begin most rides by looking at the following screen when cycling.

Ride’s Over – Now What?

Garmin 1040 Post-Ride Analysis Page 1 – TRAINING STATUS

VO2 Max

ACUTE LOAD

EXERCISE LOAD

LOAD FOCUS

CYCLING ABILITY

CYCLING ABILITY – ABILITY LEVEL ANALYSIS

Garmin 1040 Post-Ride Analysis Page 2 – What Are “Intensity Minutes”?

Garmin 1040 Post-Ride Analysis – CONCLUSION

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