User Manual

Color Zone Red Orange Green Orange Red
Symmetry Poor Fair Good Fair Poor
Percent of Other Runners 5% 25% 40% 25% 5%
Ground Contact Time Balance >52.2% L 50.8–52.2% L 50.7% L–50.7% R 50.8–52.2% R >52.2% R
While developing and testing running dynamics, the Garmin team found correlations between injuries and greater imbalances with
certain runners. For many runners, ground contact time balance tends to deviate further from 50–50 when running up or down hills.
Most running coaches agree that a symmetrical running form is good. Elite runners tend to have quick and balanced strides.
You can watch the color gauge or data field during your run or view the summary on your Garmin Connect account after your run.
As with the other running dynamics data, ground contact time balance is a quantitative measurement to help you learn about your
running form.
Tips for Missing Running Dynamics Data
If running dynamics data does not appear, you can try these
tips.
• Make sure you have the HRM-Run accessory.
Accessories with running dynamics have on the front of the
module.
• Pair the HRM-Run accessory with your Forerunner device
again, according to the instructions.
• If the running dynamics data display shows only zeros, make
sure the heart rate monitor is worn right-side up.
NOTE: Ground contact time and balance appears only while
running. It is not calculated while walking.
Physiological Measurements
These physiological measurements require wrist-based heart
rate or a compatible heart rate monitor. The measurements are
estimates that can help you track and understand your training
activities and race performances. These estimates are provided
and supported by Firstbeat.
NOTE: The estimates may seem inaccurate at first. The device
requires you to complete a few activities to learn about your
performance.
VO2 max.: VO2 max. is the maximum volume of oxygen (in
milliliters) you can consume per minute per kilogram of body
weight at your maximum performance.
Predicted race times: Your device uses the VO2 max. estimate
and published data sources to provide a target race time
based on your current state of fitness. This projection also
presumes you have completed the proper training for the
race.
Recovery advisor: The recovery advisor displays how much
time remains before you are fully recovered and ready for the
next hard workout.
Stress score: Stress score requires a chest heart rate monitor.
Stress score measures your heart rate variability while
standing still for 3 minutes. It provides your overall stress
level. The scale is 1 to 100, and a lower score indicates a
lower stress level.
Performance condition: Your performance condition is a real-
time assessment after 6 to 20 minutes of activity. It can be
added as a data field so you can view your performance
condition during the rest of your activity. It compares your
real-time condition to your average fitness level.
Lactate threshold: Lactate threshold requires a chest heart rate
monitor. Lactate threshold is the point where your muscles
start to rapidly fatigue. Your device measures your lactate
threshold level using heart rate and pace.
About VO2 Max. Estimates
VO2 max. is the maximum volume of oxygen (in milliliters) you
can consume per minute per kilogram of body weight at your
maximum performance. In simple terms, VO2 max. is an
indication of athletic performance and should increase as your
level of fitness improves. You can use your Garmin device
paired with a compatible heart rate monitor to display your
running VO2 max. estimate.
Your VO2 max. estimate appears as a number and position on
the color gauge.
Purple Superior
Blue Excellent
Green Good
Orange Fair
Red Poor
VO2 max. data and analysis is provided with permission from
The Cooper Institute
®
. For more information, see the appendix
(VO2 Max. Standard Ratings, page 23), and go to
www.CooperInstitute.org.
Getting Your VO2 Max. Estimate for Running
This feature requires a heart rate monitor.
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page 15), and set your
maximum heart rate (Setting Your Heart Rate Zones, page 4).
The estimate may seem inaccurate at first. The device requires
a few runs to learn about your running performance.
1
Run for at least 10 minutes outdoors.
2
After your run, select Save.
3
Select Menu > My Stats > VO2 Max..
Getting Your VO2 Max. Estimate for Cycling
Before you can view your VO2 max. estimate, you must have a
compatible heart rate monitor and a power meter. The power
meter must be paired with your Forerunner device (Pairing
ANT+ Sensors, page 13). For the most accurate estimate,
complete the user profile setup (Setting Up Your User Profile,
page 15) and set your maximum heart rate (Setting Your Heart
Rate Zones, page 4).
NOTE: The estimate may seem inaccurate at first. The device
requires a few rides to learn about your cycling performance.
1
Ride at a steady, high intensity for at least 20 minutes
outdoors.
2
After your ride, select Save.
3
Select Menu > My Stats > VO2 Max. > Cycling.
Tips for Cycling VO2 Max. Estimates
The success and accuracy of the VO2 max. calculation
improves when your ride is a sustained and moderately hard
effort, and where heart rate and power are not highly variable.
6 Heart Rate Features