Garmin EPOC defined and explained.
Excess post-exercise oxygen consumption (EPOC), also known as oxygen debt or the afterburn effect refers to the additional oxygen intake required by the body to return to its resting state following physical activity. This process involves replenishing energy stores, eliminating lactate, and restoring oxygen levels in the blood and muscles. EPOC is quantified in millilitres of oxygen per kilogram of body weight (ml-O₂/kg).
Garmin smartwatches estimate EPOC by analysing heart rate data during exercise. This estimation assists users in understanding their exercise load and tailoring their training accordingly. The intensity and duration of a workout significantly influence EPOC; higher intensity and longer sessions typically result in greater EPOC values. For instance, a 30-minute run at 50% of maximum heart rate might yield an EPOC of 10 ml-O₂/kg, whereas extending the session by 15 minutes at 75% of maximum heart rate could increase EPOC to 40 ml-O₂/kg.
Source Garmin.com
Garmin utilises EPOC estimates to personalise training effects for users. The training effect metric, displayed in real-time during workouts, allows individuals to adjust their effort levels to optimise performance and prevent overexertion. As fitness levels improve, achieving the same training effect requires a higher EPOC, indicating the need for more strenuous exercise to continue progressing.
Additionally, Garmin categorises training effects into aerobic and anaerobic, each rated on a scale from 0 to 5. The aerobic training effect reflects the impact of a workout on overall fitness maintenance or improvement, while the anaerobic training effect assesses the enhancement of high-intensity performance capabilities. Seven primary benefit labels—recovery, base, tempo, threshold, VO₂ max, speed, and anaerobic—provide insights into how specific activities contribute to fitness development.
The acute training load feature aggregates recent EPOC values to inform users about the cumulative impact of their activities and guide recovery needs. By monitoring training load distribution over approximately three weeks, individuals can determine whether their exercise intensity is balanced or requires adjustment for optimal fitness progress. This information also contributes to the training status feature, which connects training efforts to performance outcomes.
Compatible Watches
- Forerunner 965
- fēnix 8 Series
- fēnix E
- Enduro 3
- Forerunner 265 & Forerunner 265S
- Instinct E & Instinct 3 Series