Use and Care Manual

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 42), and go to www.CooperInstitute.org.
Getting Your VO2 Max. Estimate for Running
This feature requires wrist-based heart rate or a compatible
chest heart rate monitor. If you are using a chest heart rate
monitor, you must put it on and pair it with your device (Pairing
Your Wireless Sensors, page 28). If your Forerunner device
was packaged with a heart rate monitor, the devices are already
paired.
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page 7), and set your maximum
heart rate (Setting Your Heart Rate Zones, page 7). 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 START to scroll through the performance
measurements.
Getting Your VO2 Max. Estimate for Cycling
This feature requires a power meter and wrist-based heart rate
or a compatible chest heart rate monitor. The power meter must
be paired with your Forerunner device (Pairing Your Wireless
Sensors, page 28). If you are using a chest heart rate monitor,
you must put it on and pair it with your device. If your Forerunner
device was packaged with a heart rate monitor, the devices are
already paired.
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page 7) and set your maximum
heart rate (Setting Your Heart Rate Zones, page 7). 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.
2
After your ride, select Save.
3
Select START to scroll through the performance
measurements.
Heat and Altitude Performance Acclimation
Environmental factors such as high temperature and altitude
impact your training and performance. For example, high
altitude training can have a positive impact on your fitness, but
you may notice a temporary VO2 max. decline while exposed to
high altitudes. Your Forerunner device provides acclimation
notifications and corrections to your VO2 max. estimate and
training status when the temperature is above 22ºC (72ºF) and
when the altitude is above 800 m (2625 ft.). You can keep track
of your heat and altitude acclimation in the training status
widget.
NOTE: The heat acclimation feature is available only for GPS
activities and requires weather data from your connected
smartphone. Full acclimation takes a minimum of 4 training
days.
Viewing Your Predicted Race Times
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page 7), 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 your training history to provide a target
race time. The device analyzes several weeks of your training
data to refine the race time estimates.
TIP: If you have more than one Garmin device, you can enable
the Physio TrueUp
™
feature, which allows your device to sync
activities, history, and data from other devices (Syncing
Activities and Performance Measurements, page 13).
1
From the watch face, 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.
NOTE: The projections may seem inaccurate at first. The
device requires a few runs to learn about your running
performance.
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. Training Effect is determined by your user
profile information and training history, and heart rate, duration,
and intensity of your activity. There are seven different Training
Effect labels to describe the primary benefit of your activity.
Each label is color coded and corresponds to your training load
focus (Training Load Focus, page 16). Each feedback phrase,
for example, "Highly Impacting VO2 Max." has a corresponding
description in your Garmin Connect activity details.
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 excess post-exercise oxygen
consumption (EPOC) accumulated during exercise is mapped to
a range of values that account for your fitness level and training
habits. Steady workouts at moderate effort or workouts involving
longer intervals (>180 sec) have a positive impact on your
aerobic metabolism and result in an improved aerobic Training
Effect.
Anaerobic Training Effect uses heart rate and speed (or power)
to determine how a workout affects your ability to perform at
very high intensity. You receive a value based on the anaerobic
contribution to EPOC and the type of activity. Repeated high-
intensity intervals of 10 to 120 seconds have a highly beneficial
impact on your anaerobic capability and result in an improved
anaerobic Training Effect.
You can add Aerobic Training Effect and Anaerobic Training
Effect as data fields to one of your training screens to monitor
your numbers throughout the activity.
Training Effect Aerobic Benefit Anaerobic Benefit
From 0.0 to 0.9 No benefit. No benefit.
From 1.0 to 1.9 Minor benefit. Minor benefit.
From 2.0 to 2.9 Maintains your aerobic
fitness.
Maintains your anaerobic
fitness.
From 3.0 to 3.9 Impacts your aerobic
fitness.
Impacts your anaerobic
fitness.
From 4.0 to 4.9 Highly impacts your
aerobic fitness.
Highly impacts your
anaerobic fitness.
5.0 Overreaching and
potentially harmful without
enough recovery time.
Overreaching and
potentially harmful without
enough recovery time.
Training Effect technology is provided and supported by
Firstbeat Technologies Ltd. For more information, go to
www.firstbeat.com.
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
14 Heart Rate Features