User Manual

14 FORERUNNER
®
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Turning Off Performance Notifications
Performance notifications are turned on by default.
Some performance notifications are alerts that appear
upon completion of your activity. Some performance
notifications appear during an activity or when you
achieve a new performance measurement, such as a
new VO2 max. estimate.
1 Hold UP.
2 Select Settings > Physiological Metrics >
Performance Notifications.
3 Select an option.
Detecting Performance Measurements
Automatically
The Auto Detect feature is turned on by default. The
device can automatically detect your maximum heart
rate, and lactate threshold during an activity.
NOTE: The device detects a maximum heart rate only
when your heart rate is higher than the value set in
your user profile.
1 Hold UP.
2 Select Settings > Physiological Metrics > Auto
Detect.
3 Select an option.
Training Status
Training status shows you how your training affects
your fitness level and performance. Your training
status is based on changes to your training load and
VO2 max. over an extended time period. You can use
your training status to help plan future training and
continue improving your fitness level.
Peaking: Peaking means that you are in ideal race
condition. Your recently reduced training load is
allowing your body to recover and fully compensate
for earlier training. You should plan ahead, since this
peak state can only be maintained for a short time.
Productive: Your current training load is moving your
fitness level and performance in the right direction.
You should plan recovery periods into your training
to maintain your fitness level.
Maintaining: Your current training load is enough to
maintain your fitness level. To see improvement, try
adding more variety to your workouts or increasing
your training volume.
Recovery: Your lighter training load is allowing your
body to recover, which is essential during extended
periods of hard training. You can return to a higher
training load when you feel ready.
Unproductive: Your training load is at a good level,
but your fitness is decreasing. Your body may be
struggling to 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. 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 is provided by FirstBeat. VO2 max.
analysis is provided with permission from The Cooper
Institute
®
.
For more information, see the appendix (VO2 Max.
Standard Ratings, page 37) , and go to www.
CooperInstitute.org.