Product Manual

recover, so you should pay attention to your overall health
including stress, nutrition, and rest.
Detraining: Detraining occurs when you are training much less
than usual for a week or more, and it is affecting your fitness
level. You can try increasing your training load to see
improvement.
Overreaching: Your training load is very high and
counterproductive. Your body needs a rest. You should give
yourself time to recover by adding lighter training to your
schedule.
No Status: The device needs one or two weeks of training
history, including activities with VO2 max. results from
running or cycling, to determine your training status.
Tips for Getting Your Training Status
To get the most out of the training status feature, you can try
these tips.
• Run outdoors with heart rate at least two times per week, or
ride with heart rate and power at least two times per week.
After using the device for one week, your training status
should be available.
• Record all of your fitness activities on this device, allowing it
to learn about your performance.
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. The Forerunner device requires wrist-
based heart rate or a compatible chest heart rate monitor to
display your VO2 max. estimate. The device has separate VO2
max. estimates for running and cycling. You must run either
outside with GPS or ride with a compatible power meter at a
moderate level of intensity for several minutes to get an
accurate 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 33), and go to
www.CooperInstitute.org.
Recovery Time
You can use your Garmin device with wrist-based heart rate or a
compatible chest heart rate monitor to display how much time
remains before you are fully recovered and ready for the next
hard workout.
NOTE: The recovery time recommendation uses your VO2 max.
estimate and may seem inaccurate at first. The device requires
you to complete a few activities to learn about your
performance.
The recovery time appears immediately following an activity.
The time counts down until it is optimal for you to attempt
another hard workout.
Viewing Your Recovery Time
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page 6), and set your maximum
heart rate (Setting Your Heart Rate Zones, page 7).
1
Go for a run.
2
After your run, select Save.
The recovery time appears. The maximum time is 4 days.
NOTE: From the watch face, you can select UP or DOWN to
view the performance widget, and select START to scroll
through the performance measurements to view your
recovery time.
Recovery Heart Rate
If you are training with wrist-based heart rate or a compatible
chest 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.
Training Load
Training load is a measurement of your training volume over the
last seven days. It is the sum of your EPOC measurements for
the last seven days. The gauge indicates whether your current
load is low, high, or within the optimal range to maintain or
improve your fitness level. The optimal range is determined
based on your individual fitness level and training history. The
range adjusts as your training time and intensity increase or
decrease.
Viewing Your Predicted Race Times
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page 6), and set your maximum
heart rate (Setting Your Heart Rate Zones, page 7).
Your device uses the VO2 max. estimate (About VO2 Max.
Estimates, page 13) 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.
1
Select UP or DOWN to view the performance widget.
2
Select START to scroll through the performance
measurements.
Your projected race times appear for 5K, 10K, half marathon,
and marathon distances.
About Training Effect
Training Effect measures the impact of an activity on your
aerobic and anaerobic fitness. Training Effect accumulates
during the activity. As the activity progresses, the Training Effect
value increases, telling you how the activity has improved your
fitness. Training Effect is determined by your user profile
information, heart rate, duration, and intensity of your activity.
Aerobic Training Effect uses your heart rate to measure how the
accumulated intensity of an exercise affects your aerobic fitness
and indicates if the workout had a maintaining or improving
effect on your fitness level. Your EPOC accumulated during
Heart Rate Features 13