User Manual

• Before your ride, check that your device, heart rate monitor,
and power meter are functioning properly, paired, and have
good battery life.
• During your 20 minute ride, maintain your heart rate at
greater than 70% of your maximum heart rate.
• During your 20 minute ride, maintain a fairly constant power
output.
• Avoid rolling terrain.
• Avoid riding in groups where there is a lot of drafting.
Viewing Your Predicted Race Times
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).
Your device uses the VO2 max. estimate (About VO2 Max.
Estimates, page 6) 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.
NOTE: The projections may seem inaccurate at first. The device
requires a few runs to learn about your running performance.
Select Menu > My Stats > Race Predictor.
Your projected race times appear for 5K, 10K, half marathon,
and marathon distances.
Recovery Advisor
You can use your Garmin device with a heart rate monitor to
display how much time remains before you are fully recovered
and ready for the next hard workout.
Recovery time: The recovery time appears immediately
following an activity. The time counts down until it is optimal
for you to attempt another hard workout.
Turning On the Recovery Advisor
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).
1
Select Menu > My Stats > Recovery Advisor > Status >
On.
2
Go for a run.
3
After your run, select Save.
The recovery time appears. The maximum time is 4 days.
Recovery Heart Rate
If you are training with a heart rate monitor, you can check your
recovery heart rate value after each activity. Recovery heart rate
is the difference between your exercising heart rate and your
heart rate two minutes after the exercise has stopped. For
example, after a typical training run, you stop the timer. Your
heart rate is 140 bpm. After two minutes of no activity or cool
down, your heart rate is 90 bpm. Your recovery heart rate is 50
bpm (140 minus 90). Some studies have linked recovery heart
rate to cardiac health. Higher numbers generally indicate
healthier hearts.
TIP: For best results, you should stop moving for two minutes
while the device calculates your recovery heart rate value. You
can save or discard the activity after this value appears.
Viewing Your Stress Score
Before you can view your stress score, you must put on a chest
heart rate monitor and pair it with your device (Pairing ANT+
Sensors, page 13).
Stress score is the result of a three-minute test performed while
standing still, where the Forerunner device analyzes heart rate
variability to determine your overall stress. Training, sleep,
nutrition, and general life stress all impact how a runner
performs. The stress score range is 1 to 100, where 1 is a very
low stress state, and 100 is a very high stress state. Knowing
your stress score can help you decide if your body is ready for a
tough training run or yoga.
TIP: Garmin recommends that you measure your stress score at
approximately the same time and under the same conditions
every day.
1
Select Apps > Stress Score > Measure.
2
Stand still, and rest for 3 minutes.
Performance Condition
As you complete your activity, such as running or cycling, the
performance condition feature analyzes your pace, heart rate,
and heart rate variability to make a real-time assessment of your
ability to perform compared to your average fitness level.
Performance condition values range from -20 to +20. After the
first 6 to 20 minutes of your activity, the device displays your
performance condition score. For example, a score of +5 means
that you are rested, fresh, and capable of a good run or ride.
You can add performance condition as a data field to one of
your training screens to monitor your ability throughout the
activity. Performance condition can also be an indicator of
fatigue level, especially at the end of a long training run or ride.
NOTE: The device requires a few runs or rides with a heart rate
monitor to get an accurate VO2 max. estimate and learn about
your running or riding ability (About VO2 Max. Estimates,
page 6).
Viewing Your Performance Condition
1
Add Performance Condition to a data screen (Customizing
the Data Screens, page 16).
2
Go for a run.
After 6 to 20 minutes, your performance condition appears.
3
Scroll to the data screen to view your performance condition
throughout the run.
Lactate Threshold
Lactate threshold is the exercise intensity at which lactate (lactic
acid) starts to accumulate in the bloodstream. In running, it is
the estimated level of effort or pace. When a runner exceeds the
Heart Rate Features 7