Training Effect and EPOC


Physical activity is a necessary component in human health. Every individual requires at least some exercise each day to maintain a well-functioning body and mind. From strong muscles and bone structure to a healthy heart and lungs, exercise promotes good health and wellbeing. For professional athletes, physical activity goes beyond just staying healthy; it ensures peak performance and optimal results. Whether you are performing on a professional level or just trying to stay fit, measuring the actual effects of activity on your body is tremendously useful for understanding your fitness levels.

Qwave allows you to measure your body’s response to both everyday activity and physical exercise. Data can be collected during a single workout or throughout an entire day so you can easily view the results of physical exercise on your overall health.

This detailed information can be a great motivator for beginners or those just becoming interested in exercise. For athletes, Qwave reports can be used to create focused training sessions to reach specific goals and you can view your actual progress as you proceed through workouts.

Boost your health with Qwave

It’s well known that a lack of exercise contributes to injury, illness and disease. A fit and active body is better able to protect itself against attack. For athletes, the opposite is true in that overtraining can lead to fatigue-related injuries and illnesses. Finding the right balance can be difficult without the proper tools.

Qwave makes your health and fitness levels transparent and easy to understand. The science behind Qwave is the result of decades of research and planning. With Qwave, you can progress at a safe, effective pace by effectively your physical activity.

Key benefits of Qwave physical activity monitoring:

• Identification of the impact of everyday activities on health
• Measurement of Oxygen consumption (VO2)
• Analysis of EPOC (Excess Post-exercise Oxygen Consumption) and training effect
• Intuitive and easy-to-understand reports: Health Promoting Physical Activity and Training Effect Report

Health Promoting Physical Activity Report



The Health Promoting Physical Activity Report illustrates the actual effects of physical activity during measurement periods. The data is then analyzed and used to provide targeted advice for improving physical condition. Learn how physical activity improves and promotes good health.

This report is ideal for both beginners and professionals interested in learning the positive effects of exercise on fitness levels. The charts, analyses, reports and follow-up resources are easy-to-understand and beneficial for anyone invested in health promotion.

Health Promoting Physical Activity Report features

• Chart depicting promotional activities
• Full breakdown of exertion at various intensity levels
• Analysis of the physical activity’s effect
• Detailed description of health benefits and risks
• Follow-up resources

Health Promoting Physical Activity Report applications

• Analysis of the health promoting effects of a single workout
• Opportunity to compare different activities, durations and intensity levels
• Monitor the progress in long-term training programs
• Indication of health promoting effects of everyday tasks

Training Effect Report



Training at an elite level requires a sophisticated understanding of physical fitness in order to achieve the best results possible. The Qwave Training Effect Report provides insight into the actual effects of training on an athlete’s body.

Whether training for a solo sport such as weight lifting or a team sport such as soccer, individualized workouts are required to address personal capabilities and current physical state. Different drills and exercises produce different results and Qwave provides the data to develop goal-oriented regimens.

Players and coaches alike benefit from the customized reports, tracking and progress monitoring which can attest to fitness development, workload and training efficacy. No two bodies are alike and, as such, no two training programs should be either.

The Qwave Training Effect Report is ideal for professional athletes, in particular those involved in endurance sports (i.e. soccer, football, and bodybuilding). The report provides invaluable insight into the effects of exercise on cardio respiratory fitness.

Training Effect Report features

• EPOC and training effect chart
• Analysis of training effect
• Recognition of types of endurance training
• Follow-up resources for training

Training Effect Report applications

• Comparison of the effect of different exercises, intensities and durations on the body
• Analysis of the training load
• Analysis of various exercises executed in a single workout
• Overview of long-term development for proper planning and organization

Training Effect


Regular exercise is required to maintain and/or improve your physical fitness. As you push your body to adapt and excel, you get into better shape and improve aerobic performance, however, it can be difficult to understand the exact impact of exercise on your body.

Qwave Training Effect allows you to measure and view the actual effects of workouts. Repeated physical activity causes an increase in your body’s performance capacity. This physiological response is called Training Effect (TE).

Measuring and making sense of Training Effect is the key to training effectively and achieving optimal results.

How it works

Training Effect is based on EPOC (Excess post-exercise oxygen consumption) and EPOC is determined through heart rate analysis. By recording and analyzing your heart beats, Qwave allow you to determine the effect of EPOC gained during exercise. Measuring Training Effect allows you to evaluate the impact of workouts on aerobic fitness. With these results you are better equipped to train in a safer, more effective manner.

Training Effect is scaled from 1.0 to 5.0.

1. Minor
2. Maintaining
3. Improving
4. Highly Improving
5. Overreached

Understanding the results

Evaluating the effect of your training is simple. Qwave distills your analysis into a single number which indicates your Training Effect.

Key Benefits of Qwave Training Effect

• Track your progress at varying intensity levels during the workout
• Suitable for all aerobic sports using any equipment
• Compare and contrast across time and activity level
• Isolate training load that dramatically improves fitness level

Achieve your goals

During a workout, Training Effect increases based on intensity and duration of the exercises performed. With Qwave, you can actually see how much activity is required to maintain your physical fitness versus highly improve your abilities. You can also determine if you are working out too hard and putting your body at risk. Armed with this insight, your goals become much more attainable.

How does Training Effect Work?


Qwave Training Effect provides valuable feedback in real time. This information helps you to manage your workouts and stay on track toward goals. With each training session you unlock your potential and progress toward improved performance. Information gleaned during exercise sessions includes:

• Current Training Effect
• Goal guidance and pace recommendations
• Projections for goal achievement (i.e. time required to reach the next level of TE at the current pace)

Think of Qwave Training Effect as your personal trainer. It helps to motivate and move your body by utilizing the following:

• Real-time feedback about your Training Effect as you move
• Instructions to keep you on pace for reaching your targets

Instructions for use

Qwave Training Effect is easy and intuitive to use. Simply create your personal profile by inputting the indicated personal data (e.g. age, height, weight, etc.) then determine the value of your Activity Class based on a scale of 1 to 10.

Once your profile is complete, you’re ready to start using the Training Effect tool!

Guided workouts

Qwave calculates Training Effect goals and can recommend a matching workout and duration. Achieve your preset Training Effect goals using a Guided Workout.

Setting workout goals

• Guided Workouts: Qwave can recommend a workout and appropriate duration to achieve a preset TE goal.
• Training Coach: Follow a customized workout based upon your training history, fitness and Activity Class.
• Preset workouts: Selecting one of many preset workouts from the database
• Personalized workout: Design your own program and goals.

Background of Aerobic Training Effect


In the past, the effect of a workout was measured by collecting and comparing results over a long period of time. Now, sport is more sophisticated and so too is the way in which we evaluate fitness. Qwave Training Effect collects physiological data and expresses the efficiency of a workout using a single value on a scale 1.0 to 5.0.

Using Qwave, athletes, coaches and everyday people can interpret the effect of a workout on cardio-respiratory fitness and increase or decrease workload accordingly. This revolutionary process is efficient and produces precise results.

How is Training Effect measured?

Exercise produces an effect on the body, regardless of intensity and level. To increase your physical fitness, the exercises performed must disturb the homeostatic balance of the body. The amount of homeostatic disturbance is referred to as Training Load and EPOC (Excess post-exercise oxygen consumption) and is a physiological indicator of training load.

As you exert yourself physically, EPOC accumulates in the body and can be measured. Training Effect is simply an interpretation of EPOC based upon heart beat interval data, training history (activity class) and current fitness level. This interpretation is specific to each individual and varies based on the aforementioned variables. For example, an athlete would have to reach a higher EPOC than a beginner to achieve the same Training Effect value.